Stepping Things Up :: I Need to Lose Some Fat

I’ve been brainstorming with a few of my colleagues at the gym and devised a plan. I need to lose more fat, and quicker. This is not unlike most peoples intentions when I talk to them about their own weight control plans. Hey, everybody wishes they could lose a lot of weight in a very short time, don’t they?

The problem with losing weight too quickly, well there are a few actually, but this problem we are talking about today is that most of the time, when someone is losing weight quickly, they are actually losing muscle and not fat! It’s a fine art to losing fat and not muscle.

In fact, you should hope to gain a little muscle while you are losing fat, as this extra mass will help you burn even more fat! You can read our article about the best ways to do cardio for fat loss, and see which way is best for you to lose weight and gain a little muscle.

The Plan

With life getting in the way, work keeping me at my desk for up to 10 hours a day (split into 2 or 3 shifts), I’m not losing fat. In fact, I may have gained a little over the last month which is really making me unhappy.

It’s not that I’ve been eating sugary or saturated fats every day, it’s that my diet was a little too focused on gaining muscle and not losing fat. And my training has been geared around traditional bodybuilding exercises and split routines.

It isn’t working for me. So, it’s time for a change.

My new workout plan is not quite complete yet, I’ll have that done by tonight. But I wanted to get started with my new regime this morning, so wanted to let my readers know what I am doing.

I still must do 2 core workouts per week – I need to strengthen my lower back and abs, so that remains the same. The only difference will be where I would normally train back and hamstrings on those days, is that I will now just be doing a few sets for upper back and then on leg day, just a few sets of leg curls.

Today’s Workout

  • 10 minute warm up on the exercise bike, to get the blood really flowing and my body up to an optimal temperature
  • 15 minutes of stretching
  • 5 sets of intervals using a 20kg straight bar, comprising:
  1. 10 reps of each exercise
  2. Bent over row
  3. Clean and jerk
  4. Squats
  5. Hamstring bends (bar across shoulders)
  6. Shoulder/military press
  7. Straight leg dead lift
  8. Bicep curls
  9. Tricep over head extensions
  • Next, I moved on to the prowler sled for 5 pushes up the track and back – minimal rest in between.
  • 3 sets of seated chest press
  • 3 sets of cable cross-overs
  • 5 minutes of HIIT of the elliptical trainer
  • 5 minutes of HIIT using a power bag
  • 6 minutes of HIIT abdominal work – rope pull downs and jumping squats, just to finish.

I FEEL AWESOME this afternoon. I’ve never felt this positive.


1 – HIIT:

About Andy James

Andy's background was in engineering, qualifying as a surveyor at aged twenty. He also had a very early interest in interest in weight training, fitness and nutrition, and started lifting weights at just 16. Now having over thirty five years experience in bodybuilding, resistance training and cardiovascular health, Andy shares his vast knowledge with you on this site hoping that you can take away a minimum of one small idea and put it to use in your own fitness regime and make a huge difference to to it. You can follow him on Twitter, catch up with him on Facebook and also on Google +1. Feel free to leave Andy a comment or question and look up his Facebook page.

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