10 week periodization fat loss plan

 Week 1-4

Monday

Legs

Warm up – CV either treadmill or cycle until warm.
Light stretching with focus of muscles to be worked, light upper body stretches.

Dumbbell Squat – 3x10
Leg extension – 3x15
Romanian deadlifts 3x10
Leg curl – 3x15
Standing dumbbell calf raises – 3x20

Cardio vascular training – 20-30 mins on cycle.with 5 mins cool down
Full body stretches.

Tuesday

Cardio vascular training –

General warm up on CV equipment of choice.
Light full body stretching

Kettle bell swing – as many sets and reps for 20 mins

Slow kettle bell swings as cool down over 5 mins to bring heart rate down.
Full body stretching

Wednesday

Upper body

Warm up – CV either treadmill or cycle until warm.
Light stretching with focus of muscles to be worked, light lower body stretches.

Dumbbell bench press – 3x10
Cable row – 3x10
Dumbbell seated press – 3x10
Seated pulldown – 3x15
Seated dumbbell bicep curl – 3x10
Seated single arm dumbbell triceps extension – 3x10

Cardio vascular training – 20-30 mins on stepper.with 5 mins cool down
Full body stretches

Thursday

Cardio vascular training –

General warm up on CV equipment of choice.
Light full body stretching

Spin class – 45 mins
Boxing class – 45 mins

Cool down – light rowing until heart rate returns to normal
Full body stretches

Friday

Core, grip and cardio vascular -

General warm up on CV equipment of choice.
Light full body stretching

Bench situps – 3x15
Knee inns - 3x15
Front Plank – 30secs hold
Right side plank – 30secs hold
Left side plank – 30secs hold
Floor hypertension – 2x15

Plate holds – hold weight plate in each hand for time for 2 sets

Stair machine – 20-30mins – moderate pace.

Cool down – light stair climb until heart rate returns to normal
Full body stretches

*Weights will be increased when sets and reps have been achieved. This is only a conditioning phase of the plan and the work here will allow for body preparation and a slow build up of endurance, strength, motivation with a good element for fat loss..

Week 5-10

Monday/Wednesday/Friday

Circuit training & Cardio vascular training

Warm up – CV either treadmill or cycle until warm.
Light stretching with focus of muscles to be worked, light upper body stretches.

3 circuits with 1 set of 15 reps each

Dumbbell Squat
Leg extension
Romanian deadlifts
Leg curl
Kettle bell swing

Standing dumbbell calf raises
Kettle bell swing

Dumbbell bench press
Kettle bell swing

Cable row
Kettle bell swing

Dumbbell seated press
Kettle bell swing

Seated pulldown
Kettle bell swing

Seated dumbbell bicep curl
Kettle bell swing

Seated dumbbell triceps extension
Kettle bell swing

Bench situps
Kettle bell swing

Knee inns
Kettle bell swing

Front Plank – 30secs hold
Right side plank – 30secs hold
Left side plank – 30secs hold
Floor hypertension –1x15
Plate holds – hold weight plate in each hand for time for 2 sets

Cardio vascular training – 25 mins on stepper. with 5 mins cool down
Full body stretches.

Tuesday/Thursday/Saturday/Sunday

Rest days only.

*This program allows for strong muscle hypertrophy while raising the metabolic rate to high levels to ensure fat burning. Progression in this program will be the increase in reps or the increase in circuits for a set period of time that will be decreased to maintain fat burning qualities..

The first part of the program allows for muscle hypertrophy and a build up of endurance. Its also a program that allows for a break in period for the work to come and it also allows for the client to become use to the exercises that will come in the second part of the programme.

The second part of the program allows for a high degree of muscle building and endurance in the form of circuit training. This in turn allows an increase in fat burning because more muscle will burn more calories at rest. As it can be seen the kettlebell swing is an exercise that is used quite extensively and the reason for this is because it is one of the best to work the whole body and burn calories at a high rate. It accomplishes this by raising the metabolic rate to a high degree.

Program one and two can be worked well within one hour and as the client becomes more effective at the training style it will be possible to reduce time of the workout. So its possible to see that there is several progression within this 10 week program. The first is progression of weights to help build muscle. The second is an increase in sets where required, the third is an increase in reps when also required, the fourth is a decrease in time of the workout and the last is an increase in volume between program one and two. All this progression and periodization coupled with a healthy low fat, moderate carbohydrate and high protein diet should lead to considerable fat loss over the 10 week cycle.