Achieving your cutting goals in 2024 doesn’t have to be too complicated. With our 12-week complete fat loss program, you can tackle your excess body fat concerns and completely transform your body making you appear fit, ripped and confident.
This fat destroyer workout program combines tried and tested training routines with a fat loss meal plan that is specifically designed to meet your peculiar dietary needs.
While we all have different body types and our bodies respond differently to exercise and nutrition, it must be said that with this complete fat loss workout, you should expect to experience significant long-term changes to your physique.
Understanding the 12-Week Fat Loss Program
This fat loss program is designed to see you optimize your fat loss while at the same time maintaining lean skeletal muscle gains.
To this end, the fat loss workout aspect of this program is structured to be progressive in nature and divided into three (3) workout phases. Each workout phase will combine cardio, high-intensity interval training (HIIT) and strength training to help boost your metabolism and burn calories even after an exhausting session.
Here’s a breakdown of the progressive workout phases that make up this complete fat loss workout program.
The Foundational Weight Loss Program Stage (Phase 1 – Week 1 to 4)
The first phase of our fat loss workout program will run for 4 weeks and will mainly concentrate on getting you to perform multiple compound exercises.
These exercises will target a good number of upper and lower body muscle groups. As you navigate your way through these fat burning exercises, you should build a very strong base for burning calories, subcutaneous and visceral fat, and building your overall body strength.
Apart from compound exercises, the phase one stage of our fat loss program will see you engage in a host of cardio sessions to not just promote fat loss, but to also improve your stamina.
Below is the seven (7) day workout split for this foundational phase.
Day 1: Focus on Upper Body Workouts
On the first day of the first phase, you will focus on improving your upper body strength with weight training that encourages push movements, such as; shoulder press and bench press.
Day 2: Focus on Lower Body Workouts
The second day should see you focus on training your lower body strength with strength training routines like deadlifts, squats, and lunges.
Day 3: Focus on Cardio, Core Training and HIIT
Your third day should be spent on strengthening your core as well as boosting your stamina and endurance levels. You should perform exercises like planks, mountain climbers and sprint intervals on this day.
Day 4: Focus on Upper Body Workouts
Your fourth day should be spent on upper body workouts, but this time rather than focusing on push movements, you should put your energy into workouts that rely on pull movements, such as; rows and pull-ups.
Day 5: Focus on Full Body Circuit Training
On the fifth day, you should spend time on a full body circuit involving total body movements with exercises like burpees and kettlebell swings.
Day 6: Time for Active Recovery
Your workout is not complete without a day dedicated to active recovery with light exercises like yoga or walking. On this day you allow your body to recover while still putting in some effort by staying active.
Day 7: Light Activity and Rest
On the seventh day of this phase one fat burning program should be your day off training. You should spend time getting adequate rest and only engage in light activities if you have to.
Pushing Your Limits with the 12-week Fat Loss Program (Phase 2 – Week 5 to 8)
The second phase of our fat burning training program will run for three weeks after phase one. In phase two of this program your primary focus would be on engaging in high-intensity workout for fat loss.
During this time you will shorten your rest periods between each workout while increasing the weights on your various lifts.
This phase is tasking on both your muscular and cardiovascular system, so make sure you are ready to put in the hard yards. In phase two, you will also introduce both drop sets and supersets designed to place more stress on your muscles, causing muscle fatigue and increasing the amount of calories you burn in the process.
Your workout focus for phase two of this fat burning program include the following:
Heavy Strength Training
For each weight training exercise, you will need to increase the equipment weight to promote muscle building and improved strength.
Supersets
As mentioned already, this phase will involve the introduction of Supersets where you combine a couple of exercises running back-to-back without any form of rest in order to increase your heart rate and optimize calorie expenditure. A couple of Supersets you can adopt are Jump Lunges plus Squats and Push-Ups plus Bench Press.
HIIT Cardio
You will have to increase your HIIT sessions during this phase. Ideally you should run a HIIT cardio routine thrice per week. When performing HIIT cardio, you have to focus on short, but intense workouts. You then follow this up with a period of recovery.
Phase two is guaranteed to help you push your body to its limits while getting it ready for phase three of this progressive fay loss program.
The Last Lap of this Fat Destroyer Workout (Phase 3 – Week 9 to 12)
For phase three of this complete fat loss workout program your emphasis should be optimizing muscle definition and fat loss. To achieve this, you will need to rev up the intensity of your workouts by performing several cardio sessions, plyometric exercises and full-body circuits.
Incorporating these workouts into your routine will go a long way in helping you to shed excess fat and preserve skeletal muscle gains.
Here’s a breakdown of what is expected in phase three of this program.
Full-Body Circuits
You will need to engage in a good number of exercises with little rest between workouts. Full-body circuits will boost your heart rate while also burning significant calories.
Plyometrics
Plyometrics offer explosive movements that will help to improve your athleticism while also promoting fat loss. You can perform plyometrics like clap push-ups, box jumps, and jump squats.
More Cardio Sessions
You should increase your cardio sessions across 4 to 5 days of training. During your sessions you can alternate between high-intensity interval training (HIIT) cardio and steady-state cardio routines.
By the end of the third phase of this weight loss program, you will notice vast improvements in your fitness. You should be leaner, fitter, and more energetic at the end of the program.
The Best Fat Loss Diet Plan for Your Three Phase Fat Burn Program
This complete fat loss workout program is not complete without the best fat loss diet plan for you. What makes a diet plan perfect for fat loss is when it is designed with a caloric deficit in mind.
This is where you burn more calories than you actually consume while at the same time providing your body with sufficient nutrients needed for optimal performance and recovery.
Your fat loss meal plan should consist of the right balance of macronutrients that will ensure that you are not losing muscle, but body fat. Therefore, your diet will consist of a high concentration of protein, a moderate amount of healthy fats, and a low to moderate amount of carbohydrates.
For your protein you should consume about 1 gram per pound of body weight. This should help in ensuring that you preserve your muscle gains even as you lose stubborn body fat. Your protein should consist of both plant and animal sources like legumes, turkey, chicken, eggs, lean beef, and fish.
When it comes to carbohydrates you need to keep it high during your training days and low during your rest and recovery days. Complex carbohydrates like oats, quinoa, brown rice and potatoes should be your preferred options.
Do not ignore the importance of healthy fats to your diet and nutrition. Fats help to improve satiety which is important to fat burning. Fats also help to support hormonal balance and keep you healthy at all times. The best sources of healthy fats are almonds, avocados and olive oil.
A Sample Daily Fat Loss Meal Plan for You
When embarking on a fat loss workout program, you can incorporate a meal plan that will see you eat six (6) times a day. You will have breakfast, mid-morning snack, lunch, mid-day snack, dinner, and evening snack.
For the most important meal of the day – your breakfast, you can have whole-grain toast, scrambled egg whites with spinach, and a cup of black coffee. Your mid-morning snack can consist of low-fat Greek yogurt with added almonds and mixed berries.
Your lunch can be made up of quinoa with steamed broccoli and Grilled chicken breast while you can settle for a handful of walnuts for your mid-day snack.
Do not skip dinner if you still feel famished.m after a midday snack. Instead, you can have a meal of brown rice with grilled salmon and a side of garden salad. If dinner is not enough for you, then you can have an evening snack of cottage cheese with a sprinkle of cinnamon just before bedtime.
Conclusion
With our 12-week fat loss program, you will not only engage in effective workouts to preserve your muscle mass gains and burn excess fat, but you will also maintain a diet plan that encourages fat loss while improving athletic performance and boosting muscle mass.
However, you should know that everyone responds differently to a program such as this, as we all have different body types. But if you stay through to the course with dedication, consistency, discipline and patience, you should notice vast improvements to your overall physique within 12 weeks.
If this is your first time embarking on such a program, it is advisable to seek out a mentor to guide you throughout the program. You can get such a person at Anabolic Coach today, as we offer free coaching from an IFBB PRO and nutrition expert.
