Tip #2 – Cardio
Make room for regular cardio exercises or preferably HIIT in your current training routine. High intensity cardio will stimulate fat loss and increase endurance and strength – the best time for it might be right after your weight training, because it will keep your body longer in a boosted fat-burning mode. Most experts agree that the ideal fat-loss workout needs to be a mix of heavy training and cardio, so take their advice seriously and start sweating.
You simply can not maintain good health and a decent fitness level by sitting on the couch all day long, no matter what you eat. You have to work hard and push your body to its physical limits – you’ll be surprised how much you can achieve in a short period of time with enough willpower and determination!
Not only you will score impressive muscle tone and definition, but your strength, self-confidence and overall mood will significantly improve. Use the incoming summer days as a motivation to start taking better care for yourself and we promise that the list of benefits will be endless!
A sample training program
For this purpose we will be using an upper body/lower body split :
Monday: Upper Body Day
Incline Barbell Bench Press 3 x 8 reps
Barbell Rows 3 x 8 reps
Dumbbell Bench Press 3 x 12 reps
Cable rows 3 x 12 reps
Leg Raises 3 x 10 reps
Crunches 2 x 20 reps
Tuesday : Lower Body Day
Squats 4 x 8-10 reps
Romanian deadlifts 4 x 10 reps
Lunges 3 x 10 reps
Standing Calf Raises 5 x 12-15 reps
Wednesday: Rest
Thursday: Upper Body Day
Standing barbell shoulder press 4 x 10-12 reps
Pull ups 4 x 8-10 reps
Dips 3 x 10 reps
Reverse grip pull downs 3 x 12
Lateral raises 3 x 12 reps
Leg raises 2 x 12 reps
Crunches 2 x 15 reps
Friday: Lower body day
Leg press 3 x 10 reps
Lying leg curls 5 x 10 reps
Leg extensions 3 x 10 reps
Standing calf raises 4 x 15 reps
Add cardio at the end of every weightlifting workout. Start with moderate 20 minute sessions and fine tune from there.
Hi! I guess this fat loss to six-pack program is for the person who is working an eight day, five days a week life. But I haven’t seen any program in any publication for persons that is working irregular hours with limited time to eat,work out in the gym, lack of sleep due to mixed day and nighttime work and as me almost 58 years old and an ectomorph.
That would really be nice to see a program for us older guys.
Thank you.
Urban
When you mention age, you are right we need to post a routine for guys over 40. About the irregular lifestyle – this is a situation which you need to solve by yourself unfortunately. Whatever we say, it may not apply to you or someone else. You need to figure out what works for you and you only.
What I can say is that you need to reduce the volume and/or the number of training days per week. Also you need to try and squeeze a few more hours of sleep on a weekly basis somehow. There is no escaping that if you want to build muscle. The body needs to get its rest and food. Otherwise, the training and physical work will smash you.