(This article was originally an email sent to my mailing list on 3/9/23. Sign up on the homepage to be added to my mailing list).
There definitely is not just one way to train while you’re following a fat loss program.
But some are better than others.
As I’ve said in other places, I’m a fan of doing cardio to help aid the fat loss process.
As old-school natural bodybuilder Tom Venuto used to say “Burn the Fat, Feed the Muscle.”
Although a caloric deficit via the diet is still required….doing some cardio gives you the ability to eat a little more.
That will help you preserve muscle better, fuel better workouts, and keep you better satiated so you’re less likely to stray off course.
For cardio, I recommend starting with 3 days per week for 20-40 minute sessions.
Moderate intensity work on the bike, elliptical, incline treadmill, or step mill. Those are my four faves.
Combine that with 2 Upper Body sessions per week and 1 Lower Body session per week.
I would highly recommend using my Upper / Lower Hypertrophy Program for the strength work.
The split I suggest would look like this:
Monday: Upper Session I
Tuesday: Cardio
Wednesday: Lower Session I
Thursday: Cardio
Friday: Upper Session II
Saturday: Cardio
Sunday: Off
For most people, I suggest starting with the medium volume tier in the Upper / Lower Hypertrophy Program.
After a few weeks if you want to move some or all of the exercises to the low volume tier or the high volume tier you can do that.
Aim for a goal of 1-2 pounds per week.
If you are losing less than that then either bump up the duration of your cardio sessions or slightly decrease calories.
If you are losing more than that then add calories back into the diet.
Pool season is right around the corner, pick up the Upper / Lower Hypertrophy Program today!!!
Andy
