Sample Fat Loss Program For A Week.

I'm going to make this a companion blog to the diet in this post. This is largely based on Alwyn Cosgrove's program in "The Science of Fat Loss" manual, which I have done and have had pretty goods results on. It fits perfectly with the diet from said program.

This is an example 7 day superset program, you do the "A1" exercise with 60 seconds rest then superset it with the "A2" exericse. On the Monday of the following week after this example week you would begin with Day 3- MRT, and work through in the same alternating system for the next 3 weeks. At the end of the first 4 week cycle, the exericses change (becoming progressively more difficult), the interval rest times come down and so do the rest times for in between each working MRT set.

Phase 1
Alternating Set System

Day 1- MRT Day- Rest- 60 seconds- 3 sets x 15 reps

A1: DB Sumo Deadlift
A2: Inverted Row

B1: DB Step Up (15 each side)
B2: Pushup

Abs- 2 sets x 15 reps
C1: Plank (45seconds)
C2: Hip Extension

Day 2- HIIT

Warm up- 5-10mins progressive intensity steady state
1 minute on
2 minutes off
Repeat 5 times
Cool down- 5-10 minutes

Day 3- MRT Day- Rest- 60 seconds- 3 sets x 15 reps
3 sets x 15 reps

A1: Goblet Squat
A2: Dumbbell Alternating Shoulder Press (15 each side)

B1: Dumbbell Split Squat (15 each side)
B2: Assisted Chinup (Bands/Machine Assisted)

Abs- 2 sets x 15 reps
C1: Fitball Rollout
C2: Jacknife

Day 4- HIIT

Warm up- 5-10mins progressive intensity steady state
1 minute on
2 minutes off
Repeat 5 times
Cool down- 5-10 minutes

Day 5 MRT Day- Rest- 60 seconds- 3 sets x 15 reps
3 sets x 15 reps

A1: DB Sumo Deadlift
A2: Inverted Row

B1: DB Step Up (15 each side)
B2: Pushup

Abs- 2 sets x 15 reps

C1: Plank (45seconds)
C2: Hip Extension

Day 6- HIIT

Warm up- 5-10mins progressive intensity steady state
1 minute on
2 minutes off
Repeat 5 times
Cool down- 5-10 minutes

Day 7- Rest 

This is all pretty standard, and if this looks tough, this is only the first phase, it's gets trickier. But I and others have had results from this type of training, it works.