Fitness Lifestyling - Strategic Fat Loss
is a 12-week program which is designed to help you rapidly shed body fat and become a leaner version of yourself as effortlessly as possible.
The goal is to lose 0.5 to 1% body fat per week and preserve or gain muscle.
There are no short cuts when it comes to building a better body. Fat gain takes time. Fat loss also takes time.
This program does not rely on gimmicks or trickery to help you get to your goals. The tactics described have been used by thousands of people to get lean bodies.
The plan is laid out to make body recomposition as effortless as possible. That said, you will have to put in solid effort and discipline to achieve your goals.
For someone new to the gym or individuals who have been away from the gym for a while, it is possible to add muscle and lose fat at the same time.
If you are an experience lifter, the nutrition and lifting strategies will help you to get lean while preserving as much muscle as possible.
If you need to lose more fat than is achieved in a 12-week cycle, the program can be repeated as many times as necessary with one to two-week maintenance breaks between each cycle.
Breaks are designed to give your body an opportunity to reset its metabolism and provide psychological relief from being in a deficit. Workouts are to be performed during maintenance breaks.
Strategic Fat Loss uses a minimalist approach where you lift weights three days a week and walk an hour a day on two to three off days. Do not add additional exercises, workouts or drastically modify the nutrition plan as laid out.
Being in a caloric deficit will lead to limited energy that can be applied in the gym and still have proper recovery. Sticking to the program as designed leads to positive results. Trust the program.
You use flexible dieting, intermittent fasting and weight training as strategies to meet fat lose goals.
- Flexible dieting allows you to eat foods you like while staying within a daily caloric budget.
- Intermittent Fasting is essentially skipping breakfast and eating meals in an eight-hour window each day.
- Weight training allows you to retain or even gain muscle while cutting fat.
- No endless cardio sessions. Walking an hour a day, two to three days a week is enough exercise to accelerate fat lose.
Being in a caloric deficit is not intended to become a permanent part of your life. The goal is to lose as much body fat as possible in a short of period, cutting down to or below 10% for men, 20% for women.
The strategies of flexible dieting and weight training are intended to be incorporated into a healthy lifestyle and should be continued when moving to muscle building where you will have the lean body, strength and muscle mass to handle more volume and specialization.
Since push/pull compound lifts hit many muscles at the same time, you get the benefits of building more muscle in a shorter amount of time.
Compound movements also burn the more calories allowing you to lose fat faster if you are trying to lose weight.
Instead of lifting five days a week, beginners are better off with three gym sessions a week focusing on push or pull movements in rotation.
Push Day includes the following exercises: Incline Bench, Shoulder Press, Squats, Tricep Isolation, Medial Deltoid Raises and Calves
Pull Day includes: Pull-ups, Bent Over Rows, Deadlift, Rear Deltoid Isolation and Bicep Curls
These workouts are short and target building strength as quickly as possible using progressive overload.
Push/Pull Split - Week One
Push/Pull Split - Week Two
This schedule is repeated every two weeks. This method of lifting gives your body the time it needs to recover since you do not hit body parts more than twice a week.
This workout schedule is ideal for novices and works well for experienced lifters too.