HOW FAT LOSS PROGRAMS - THE FINAL FIVE

Program Description

When you’re trying to lose weight, the last 5-10 pounds are the hardest to lose and that brings us to the purpose of this program. The workouts you’ll be presented with here utilize the most effective fat burning methods. And by that, I’m referring to circuit training. By blending strength training with cardio, and by minimizing the rest intervals between sets, lactic acid will increase within your muscles, which will in turn trigger a hormonal response that will help facilitate the transport of fatty acids into the mitochondria for oxidization. So, in other words, you’ll burn more fat.

Demonstrated Results

Well, given the title of the program, the demonstrated results are pretty obvious – you’ll lose that final 5 pounds of fat! You know, that last little layer that’s preventing your abs from showing. Now, in order for that to happen, you’ll have to not only strictly follow the program (complete every rep and time your rest intervals), but you’ll also have to get yourself set up on a healthy nutrition plan. Your eating habits have a major role on your body composition so it doesn’t matter how hard you train, if you’re eating unhealthy food all day, you won’t get the results you’re seeking.

WEEKS 1-6

Training Split

Monday = Lower Body
Tuesday = Upper Body
Wednesday = 30 minute jog
Thursday = Lower Body
Friday = Upper Body
Saturday = 30 minute jog
Sunday = Rest Day

Program Notes: This program breaks the exercises down into circuits. Circuit training is the absolute best way to burn fat and here’s how it works..

Instead of resting in between each exercise, you’ll immediately move onto the next. For this particular program, the circuits consist of 3 back-to-back exercises. These exercise circuits are grouped between 10 minute jogs on the treadmill. Once the 3 exercises are complete (without resting in between), you’ll then have a 2 minutes to rest and get some water before starting them again. Once each exercise grouping has been completed 3 times (a total of 3 sets per exercise), you then move onto the next thing – which will be the jog on a treadmill. Don’t forget to start the workout off with a warm up and finish things off with a cool down and some stretches. Here’s why doing so is important!

Legs and Abs

- 10 minute jog on the treadmill

Exercise	Sets	Rest
Bench Step Ups	3	superset
Seated MB Twists	3	superset
Barbell Squats	3	1min.

Notes: Remember, when performing this circuit, you need to perform each grouping of 3 exercises before you can rest. And once you’ve completed the circuit and rested for the allotted period of time, you then start back up at the top of the circuit and repeat the process until you’ve completed 3 sets of all 3 exercises.

- 10 minute jog on the treadmill

Exercise	Sets	Rest
Straight Leg Deadlifts	3	superset
MB Ab Blaster	3	superset
Dumbbell Lunges	3	1min.

- 10 minute jog on the treadmill

Upper Body

- 10 minute jog on the treadmill

Exercise	Sets	Rest
Barbell Bench Press	3	superset
Dumbbell Rows (each arm)	3	superset
Standing Overhead Dumbbell Press	3	1min.

- 10 minute jog on the treadmill

Exercise	Sets	Rest
Lateral Dumbbell Raises	3	superset
Standing Dumbbell Curls	3	superset
Lying Dumbbell Extensions	3	1min.

- 10 minute jog on the treadmill