4 Week Fat Loss Intro Program

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4 wk flp

 

 

The General Rules

The days of the week can correspond to whatever you wish. Day 1 could be a Sunday or Monday for you, it doesn’t matter.  The point is to make it all work for YOU!


The training schedule is a 4 day schedule.

 

 

Now, I did this to accommodate what most people can dedicate to the gym for this intro program. Mostly all of the Group Coaching programs that you will get from me will contain 5 days of training a week.  You may add an additional weight training day on the current 4 day plan if you wish.
I SUGGEST YOU DON’T DO ANY MORE THAN ABOUT 5 DAYS IN THE GYM!!
I always say to clients, more is simply more – not better.
When you ARE in there working out, I am expecting you to RAISE THE BAR AND GIVE YOUR ALL.
This way you EARN those two days off.  One of the off days, if you wish, can be an active rest day. You may do yoga, or a spin class, or any other class you like that day. Alternatively, you may do cardio on that day instead for up to 45 mins.

Tips for Your Cardio

 

I want you to do what I’ve asked you to do on this program…

 

DO NOT ADD MORE CARDIO! (With the exception of the active rest day that I’ve ok’d above.)

 

Your DIET is what pushes fat loss, not extra cardio. So I want you to follow the plan as written, AND to wear a heart rate monitor during the workout to monitor intensity (as I’ve instructed on the plan). Pull all the intensity that you can into the cardio workouts – it’s that focus which is key to fat loss (moreso than duration).


Weight Training Guidelines

I’ve given you some pretty clear instructions on how to lift with the intensity I’m expecting on the actual workout programs themselves.

So be sure you read EVERYTHING before starting.

 

Again, intensity and volume is key with a training program – and what produces results.

 

So it is important that every rep, every set, and very exercise, you are pushing SAFELY past your limits in the gym. Train SMART first and foremost. If something hurts or bothers you, stop immediately and move onto the next exercise.

 

Please to not push unnecessarily through pain.

 


Day 1 – MetCon Circuit: BB + DB Complex

 

Metcon Circuit BB DB Complex

 

Ok, I should probably admit to you right here and right now, this workout LOOKS easier than it is. The first time I did it, I could barely keep up. Second time I hit it, did so much better but muscle fatigue still got the best of me in the metcon circuit. So my advice is to pace yourself, drop your ego and go with a lighter weight, and push yourself forward – even when that voice in the back of your head says ENOUGH! Keep going and each week, raise the standard.

 

Click HERE For The Workout

 

Cardio:

10 Mins HIIT 30s Sprint ALL OUT/1 min recover. Any machine of choice.

+

20 mins of SS cardio keeping HR above 80% (HIGH intensity).

 

 

Day 2 – Chest and Triceps – RoxStar Strength Blast

 

Chest and Triceps - RoxStar Strength Blast

 

We’re going super traditional with this kind of set up. A basic straight set, no frills, kill it with technique workout in the gym to pump up the chest and triceps. We’ll hit up everything from super heavy sets that test strength, to super high volume sets that will excite muscle endurance. All and all, it’s a great way to put some good size and solid strength into the upper body for you this cycle.

 

Click HERE For The Workout

Cardio:

10 Mins HIIT 30s Sprint ALL OUT/1 min recover. Any machine of choice.

+

20 mins of SS cardio keeping HR above 80% (HIGH intensity).

 

 

Day 3 – Back and Hamstrings

 

Back and Hamstrings

 

This is a upper/lower split focused on two of my favorite body parts that, in my opinion, truly completes the shape of a well developed posterior view. We’re going to play around with various rep ranges as well as tempo. So you should get a nice pump and burn throughout this workout. Now, the one thing I will say to you is that you want to think about the mind muscle connection. Some of the weights for this workout will get into near maximal loads, and so don’t make it an ego fest about simply going heavy for the sake of going heavy. Go heavy but keep your form first and foremost. It’s about working every muscle fiber as deeply and as fully as you can.

 

Click HERE For The Workout

Cardio:

 

30 mins of SS cardio keeping HR above 75% (MODERATE HIGH intensity).

 

 

Day 4 – Lil Bit of Err’thang Legs

 

Lil bit errthang legs

 

This workout is just what the title says, a little bit of everything. It’s a short and sweet, super set style workout that looks easier on paper than it is in action. It’s also a higher volume push than our typical very heavy training work. Focus on form, connecting mind/muscle, and REALLY feel the muscle working and flexing throughout the entire range of motion.

 

Click HERE For The Workout

 

Cardio:

30 mins of SS cardio keeping HR above 75% (MODERATE HIGH intensity).

 

 

 

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