We’re still in January and people are still fighting to accomplish their New Years Resolutions.
Most people want to lose belly fat and be healthier.
If you’re a competitive bodybuilder you already know the tips I am giving away in this free article.
Fat loss happens when you’re in a calorie deficit.
To create a calorie deficit you can either do two things.
Cut your calories low, or you can add cardio or another training session.
Add another training session if you can.
1: Two a days workouts:
When you work out twice per day there are several ways you can go about it.
You can do legs in the morning and then shoulders and arms at night.
You can do chest and shoulders in the morning, and then side, rear delts, and triceps at night.
I’ll give you several ways you can do that here.
Two a day workout System Snow Style:
A.m. Chest and Shoulders:
- Incline bench press: 8 sets 6 reps
- Dumbbell pullovers: 5 sets 12 reps
- Pec deck: 5 sets 15 reps
- Flat hammer strength press: 5 sets 10 reps
- Decline dumbbell press: 5 sets 12 reps
- Side lateral raises: 10 sets 15 reps
- Rear delt row: 5 sets 20 reps
P.m. Shoulders and Triceps:
- Upright row: 5 sets 15 reps
- Rear delt machine: 5 sets 20 reps
- Dip machine: 5 sets 12 reps
- Overhead tricep extensions: 5 sets 12 reps
- Rope tricep extensions: 5 sets 12-20 reps
- Cardio: Power cleans 10 sets of 10
The first workout is primarily chest, you will train shoulders too.
Knock out the side lateral raises which build width and make your waist look smaller.
You’re getting plenty of front delt work from the incline press which we’re doing for volume to build strength and muscle.
On the p.m. workout chase the pump with shoulders, rest as little as possible 1 minute or less.
At the end of the workout do 10 sets of 10 power cleans for fat loss.
- Front squats: 8 sets of 5 reps
- Squat: 3 sets 20 reps
- Reverse Hack Squat: 5 sets 12 reps
- Dumbbell Romanian Dead-lift: 5 sets 12 reps
- Barbell Romanian dead-lift: 3 sets 6-8 reps
- Calf raises: pick 3 calf machines: 5 sets of 12 on each
- Barbell bent over row: 5 sets 6-8 reps
- Conventional dead-lift: 3 warm up sets 1 heavy set of 6 reps
- Pull ups: 5 sets till failure
- Snatch grip high pull: 5 sets 6 reps
Wednesday: Run sprints on a field
The Tuesday workout is legs in the morning and back at night, or early afternoon.
On the dead-lift at night, do 3 warm up sets and then your hard and heavy 6 rep set.
Pull ups must be done.
If you can’t do pull ups replace with lat pull downs.
Do snatch grip high pulls for traps.
On Wednesday you’ll Run sprints, pick a field and run 10-15 40 yard sprints and then go home and rest.
Your legs will be sore but sprints will speed up recovery.
Thursday a.m. :
Flat bench press: 10 sets 6 reps
Incline press: 5 sets 12 reps
Incline chest fly: 5 sets 15 reps
Shoulders and arms p.m. :
Behind the neck smith machine press: 5 sets 6 reps
Upright rows super set with side lateral raises: 5 sets 12 reps
Rear delt rows: 5 sets 20 reps
Preacher curl machine super set with dip machine: 5 sets 10 reps
Rope curls super set with rope tricep extensions: 5 sets 12 reps
Barbell curls super set with skull crushers: 5 sets 10 reps
For this workout you’ll do the heavy chest part in the morning and then chase the pump at night.
Super set every arm movement.
If you can’t it will take longer.
Friday a.m. :
Dead-lifts: 3 sets 8 reps
T-bar rows with a barbell: 5 sets 10 reps
Pull ups: 5 sets failure
Dumbbell 1 arm row: 3 sets 15 reps
Shrugs: 3 sets 12 reps
- Squats: 5 sets 12, 8, 6, 4, 1 : 1 set 20 reps
- Reverse hack squat: 5 sets 12 reps
- Leg press: 5 sets 20 reps
- Hamstring curl: 5 sets 12 reps
- 1 leg standing leg curl: 5 sets 12 per leg
- Barbell Romanian dead-lift: 3 sets 8 reps
- Calf raises: 10 sets 15 reps
There you have the two a day workout system.
Follow this program 4 days per week and you’ll lose body fat.
Keep your calories high enough to do the program.
Eat frequently and stay a little hungry.
2: Intermittent fasting:
I have done intermittent fasting for 4 years now.
It’s effective whether I choose to bulk or cut.
I do Greg from Kinobody’s way.
While I don’t agree with Greg’s training style.
He definitely knows how to fast.
Don’t do the lean gains method.
Wait 6 hours after waking up before your first meal.
This will shred body fat and make it easier to get work done.
Do it this way and you’ll thank me later.
Sprints are the cheapest exercise you can do that will build muscle and eliminate body fat.
All you need is shoes and some grass.
Don’t run on concrete because you can get shin splints.
Find a field and warm up your hips and hamstrings.
Go out 40 yards and run 10-15 sprints.
When that gets easy run 20.
It will suck, but sprints torch body fat.
Keep your mind on how sprints will help you reach your goals faster.
Make sure your warm up lasts 10 minutes.
Run a few warm up sprints at about half speed.
This will warm up your hamstrings and prevent injuries.
4: Tracking macros:
For those who don’t want to give up their favorite foods, there is a way for them to lose weight.
Download myfitnesspal from your app store and type in your fat loss goal.
It will tell you exactly how many calories you need to eat.
Track everything you put into your body on this app.
If you pour ketchup on a burger track it.
I’ve used myfitnesspal and gotten great results.
Combine this with intermittent fasting and you’ll see great results.
You also need to keep updating your current weight on myfitnesspal.
You’ll eventually have to lower your calories and up cardio a little.
If you’re lazy myfitnesspal is perfect.
No cardio or sprints, just myfitnesspal and weight lifting.
Keep in mind that the end goal is all that matters.
This article is intended to give you multiple solutions.
You’ll get more information in part 2 of this fat loss series.
Keep your mind on your goals and accomplish them.
5: Stay slightly hungry throughout the day:
This tip of staying slightly hungry throughout the day has helped me tremendously when I’m going for fat loss.
When you give your body less food than it needs you will lose body fat.
If you can’t accept this reality I don’t know what to tell you.
Eat until you’re no longer hungry, not full.
When you do this and make it a consistent habit you’ll be able to make faster gains and get better results.
The term stay hungry applies here.
If you do this you’ll never be fat again.
Thank you for reading.
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