Following on from Part 1 where we explained what you must consider to reduce body fat before worrying about any workouts.
Now that you are clear on that, we have detailed a workout below which will give you the results you are after!
Keeping It Simple
With only 3 days and 30 minutes each time the biggest bang for our buck is full body resistance training.
By all means feel free to do some aerobic work as recovery on days in between. This can be as simple as increasing your steps each day, doing cardiac output work, playing another sport you enjoy or even just being active in the back garden!
More muscle, less fat, more strength, less injuries, improved endurance, move better.
The Steps To Get You Started
Below is a workout template with exercises that you can use to design your own program.
“Why a template? I just want to be told what to do.”
Well, training doesn’t have to be all that complicated unless you are an advanced trainee.
So if this training is enjoyable for you and you are getting the results you want then you can effectively use it for years on end. With a change of an exercise or set/reps as you see fit.
Do the workout 3 days per week with one day of rest in between for 8-12 weeks consistently and you will see results (with one eye on the other six factors for fat loss).
Step 1) Warm up and go through some dynamic stretching to prepare
Step 2) Pick one exercise from each category. Keep the exercise choices the same for at least 3 weeks before changing them.
Step 3) Decide your sets and reps: We recommend you start at 3 sets and stay on the lower end of the rep range and either try do extra reps/seconds each workout or try increase the weight used.
Here is just one example for strength section:
3x6 → 3x8 → 3x10 → 4x8 → 4x10 → 5x10 → Increase weight and go back to 3x6
Repeat cycle
You can just as easily keep it at 3x6 or 4x6 and look to increase the weight every time you train for a block of 3-4 weeks before changing it up.
Step 4) Select a weight you can complete the selected sets and reps for. The power exercise should be done explosively, the strength exercises should be done controlled down and fast up. The quality of each repetition is the priority before being concerned about the amount of weight.
Step 5) Keep in mind the rest periods stated
Step 6) Complete the workout drinking water as you go
Step 7) Spend some time stretching off, get some protein and a piece of fruit in you, enjoy the other 23 ½ hours of your day.
The Workout
A) Power: Box, Broad or Squat Jump, Medicine Ball Slams/Throws, Hang Cleans
3-5 sets for 3-5 reps
__________________________________________________________________________________________________________________
Complete all sets of ‘A’ before moving on to B1
*Power is one of things we lose quickly as we age. Even if you aren’t an athlete we highly recommend you do power work in every session.
__________________________________________________________________________________________________________________
B1) Strength Lower: Goblet Squat/ Split-Squat/Front Squat/Back Squat/
B2) Strength Upper: Push Up/ Landmine Press/Bench Press/ Standing Press
B3) Core: Front Plank/Elevated Front Plank/Single Arm Plank
3-5 sets for 6-10 reps/20-45 sec for Core
Complete B1 then straight to B2 then straight to B3 then rest 90s
__________________________________________________________________________________________________________________
C1) Strength Lower: Deadlift Variation/Hip Thrust
C2) Strength Upper: Ring, TrX or Dumbbell Row/Chin Up, Pull Up or Lat Pulldown
C3) Core: Farmers Carries (Dumbbell, Kettlebells or Trap Bar)
3-5 sets for 6-10 reps/20-45 sec for Core
Complete B1 then straight to B2 then straight to C3 then rest 90s
That’s it. One workout template. 90 minutes per week.
Use it consistently in combination with the other factors and you will week by week move towards the goals you are looking for.