I’ve said it before and I’ll say it again… Diet is the most important component of fat loss success.
That being said, I understand that many people want to combine exercise with their nutrition plan (that’s awesome!). I think summing up exercise in a single vague statement of “move in a manner that you find enjoyable and is continually challenging” has more truth and benefit than me trying to ram heavy deadlifts and sprints down someone’s throat. To be perfectly honest, the longer I help people lose weight the less concerned I get about the type of training program used.
So please consider this training program as an example of exercise selection that may assist fat loss, but it is far from the only way to do it. This program uses body-weight exercises only, not because I feel that free weights are unsuitable for beginners but because I’m trying to reduce the barriers to getting started with training (no gym or expensive equipment required).
The program focuses on circuit training using compound movements and the sessions are meant to be short and intense. I’m using a Monday, Wednesday, Friday training split, but you can adjust as needed to fit your particular situation. If you have any questions about the workouts, let me know in the comments!
Workout A:
Push Ups: maximum repetitions or 20 repetitions, which ever comes first.
Body-weight Squats: maximum repetitions or 30 repetitions, which ever comes first.
Body Row: maximum repetitions or 20 repetitions, which ever comes first.
Hop Scotch: maximum repetitions or 20 repetitions, which ever comes first.
Repeat this circuit 4 times, resting as needed between exercises.
Workout B:
Body Row: maximum repetitions or 20 repetitions, which ever comes first.
Forward Lunges: maximum repetitions or 20 repetitions (each leg), which ever comes first.
Push Ups: maximum repetitions or 20 repetitions, which ever comes first.
Jumping Jacks: maximum repetitions or 40 repetitions, which ever comes first.
Repeat this circuit 4 times, resting as needed between exercises.
Workout C:
Squat Thrusts: maximum repetitions in 5 minutes. If you can complete repetitions that are equal to or greater than 10 times the number of minutes (e.g. 50 or more repetitions in 5 minutes), increase the duration of the session to make it more challenging. Rest as needed but get back to work as soon as possible, allowing the clock to run during both work and rest periods. Record the number of repetitions and try to beat your score in the next session.
Example Training Schedule:
Week 1
Monday: Workout A.
Tuesday: OFF.
Wednesday: Workout B.
Thursday: OFF.
Friday: Workout C.
Saturday: OFF.
Sunday: OFF.
Week 2
Monday: Workout A.
Tuesday: OFF.
Wednesday: Workout B.
Thursday: OFF.
Friday: Workout C.
Saturday: OFF.
Sunday: OFF.
Week 3
Monday: Workout A.
Tuesday: OFF.
Wednesday: Workout B.
Thursday: OFF.
Friday: Workout C.
Saturday: OFF.
Sunday: OFF.
Week 4
Monday: Workout A.
Tuesday: OFF.
Wednesday: Workout B.
Thursday: OFF.
Friday: Workout C.
Saturday: OFF.
Sunday: OFF.
The “OFF” days should be a day of rest (no training) or for engaging in physical activity that you enjoy. Long slow cardio such as hitting the treadmill or eliptical machine at a steady pace for several minutes is my least preferred training method for fat loss, but if it brings you some mental, emotional, or even spiritual benefit then go for it on the “OFF” days!
This training program is an excerpt from my new Kindle book “Fat Loss For Beginners” scheduled for release this week. The book also has a “Fresh Off The Couch” program for those who find the above program too challenging and an “Intermediate” program for those who find it too easy. I’ll be announcing the release of the book later this week as well as making it available for FREE for a few days.
What training methods have you found effective for fat loss? As long as a program is safe and keeps the participant injury free, how much difference do you think the training methods really make in regards to fat loss as long as diet is dialed in? Share your thoughts in the comments below.
Stay strong,
Vic
I've been helping people lose weight and get fit since 2001. To learn more about my simple approach to health and fitness 
What a timely post!
Day 2, and my quads hate you. 
(Fellow Readers, if you too would like hateful quads, download Vic’s 40 Days Fit program! http://www.vicmagary.com/40daysfit/)
Thanks, Emily. Enjoy those squats.
Great set up Vic. I think the key is movement and we are all physically made a little different. Using up stored energy is the key. I like weightlifting because it allows you to shape you body. Hate the running too, but started doing it two months ago and getting used to it. It gets harder when youre in your 50′s ;-]
Personally, as far as fat loss goes, I’ve found strength training to be great for it. Aiming for brief, intense sessions between 30-45 minutes really seems to do the trick for keeping fat off as well as being timely.
Provided that the diet is managed well and everything, I think… well. I’m honestly not sure. There’s a lot of horror stories about overtraining that get tossed about on strength training forums all the time, but that mindset is common in martial arts, where I come from.
Let me pose a question back to you, if I may: is it possible for there to be too much activity? Say you did rigorous circuit- or interval-training on off-days, or sometimes even on the same day as strength training. Can that kind of training protocol cause your fat-loss efforts to stall out?
Hi! I recently ran into your 31 fat loss cure diet on the web and was interested in what the difference between that and the 40 day fit program are? Other than the obvious extra 9 days.
I am a pretty active person, my regular gym routine includes 2-3 miles on the treadmill, stair master, abs abs and more abs and lunges or squats. I have used weight watchers and p90x however I’m STILL 5’5 and at that damn 150 mark.
I’m sick of working so hard for every damn pound! Any advice?