The New Year Fat Loss Workout

Training is a big part of my Sixteen Week Transformation. The saying often goes, ‘fat loss is 80% diet, and 20% training’. I don’t agree. I believe they are interdependent. It’s 100% diet and 100% training. Let me explain.

Imagine you’re building a house; you need architectural plans, you need builders and finally you need materials to build with. Training is like the architect’s plan. It tells your body what you’d like it to look like. The food you eat is like the building materials for the house. Sleep is like the builder who builds the house for you.

I used variations of this workout to kickstart Riz's massive 60kg weight loss

You might get a house if you have materials and builders, but if you don’t have architect plans then it might not be the house you wanted.

If you have architect plans and some builders but crappy materials, you might get a better house, but it probably won’t be the best quality.

You need all three things to create a beautiful house. I don’t know about you, but I want a beautiful house. That’s why I believe nutrition and training are as important as each other.

The Workout

This workout is designed to shred fat, build lean muscle and tone your whole body. I have tested this style of workout with hundreds of clients since I first learned ten years ago. It’s really effective.
It’s the first workout that most of my fat loss clients do, but it’s also the workout that I go back to whenever more advanced trainees need fat loss too. It’s also what I’m doing for the first three weeks of January. Try it out!

I apologise for the poor audio and my fiance's commentary on my form in some of the videos :p

A1 - Raised Heel Back Squat

Four sets of twelve reps

A2 - Lat Pulldown

Also four sets of twelve reps

These first two exercises are a superset (denoted by A1 and A2). You'll do the back squat, rest sixty seconds, then do the lat pulldown and rest sixty seconds again. You then go back to repeat the back squat and lat pulldown three more times for a total of three sets.

B1 - Walking Lunges

Four sets of twelve reps

B2 - Standing Barbell Shoulder Press

Also four sets of twelve reps

Perform four sets of this superset as well, in the same format. Perform B1, rest sixty seconds, perform B2, rest sixty seconds, and repeat.

C1 - Seated Row to Waist

Four sets of twelve reps

C2 - Prowler Push or Bike Sprint

Four sets of forty seconds - note, can be replaced with a bike sprint if no prowler is available

Finally, complete your workout with this superset. Same format as before but the Prowler push (or bike sprint) is done for time - forty five seconds.

Next time you're in the gym, give this workout a go and let me know how you get on. Please ask if you're unsure on any of the exercises or how to perform them. All exercises should be performed with slow, controlled tempos as seen in the videos. Of course, as usual, seek medical advice before starting a new training routine.

Yours in health,
Coach Ben @coachben