It’s now the time of year where you want to get in the gym and hit hard. This is probably one of the best protocols for you to be undertaking this month! However, it can be hard getting in the gym when you don’t have a plan of action to follow, so here is a great way to find out what you should be doing for one of your workouts this week.

The Fat Loss 4 workout (or FL4) combines two compound exercises, trunk work and high intensity cardio, which means that it enables you to utilise more muscle groups which in turn increases total calorie expenditure!

The other great thing about FL4 is that when time is short and you’re in need of a workout to yield maximum results this is one of the best out there! Not only are you increasing the number of muscles used, but by working several different areas of the body in quick succession, you will raise your heart and breathing rates boosting the total metabolic effect of this programme.

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If you follow this workout you will reduce your gym time to less than 40 minutes, elicit maximal muscle tension, increase your strength and above all, burn fat!

 

 

Exercise

WEIGHT

REPS

SETS

TEMPO

REST

RPE/ MHR

A1

Deadlift

6

4

2,0,X,0

1min

8 RPE

A2

Bench Press

6

4

2,0,X,0

1min

8 RPE

B1

Bent Over Row

30sec

5

1,0,1,0

15sec

8 RPE

B2

Front Squat

30sec

5

1,0,1,0

15sec

8 RPE

B3

Ab Rollouts

30sec

5

1,0,1,0

15sec

8 RPE

B4

Bike, spin bike, wattbike

1min 45sec

5

X,X,X,X

1min

80% MHR

 

X = denotes an explosive movement

 First number = eccentric phase
 Second = Pause at bottom
 Third = Concentric
 Fourth = Pause at top

FL4-the-workout-you-should-be-doing-for-fat-loss_2.jpgThe way I’ve set this out is to have two major low end hypertrophy verging strength exercises at the beginning to get maximal muscle and CNS stimulation, as this will have your muscles working to the top end of the spectrum, and will elicit a greater metabolic response and most likely increase strength.

When that’s then paired with the FL4 circuit, it ensures you will be fatiguing the muscles sufficiently to create adaption and sufficient calorie burn.

What’s best about this style of training is that if you can only train between 2-4 times a week it works perfectly! If you want to use this more than once I would change out the two first major compound moves to other choices so instead of deadlift and bench you could do back squat and pull ups and move deadlift and bench into the FL4, making this a well and truly multi faceted tool!

Combine this with a good wholesome diet and you will be laughing on your way to getting the results you want!

Check out my other recipes on here and at www.facebook/primalwill.com or on my website for more ideas for food that will compliment this workout!

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Lost 13 Kg in Total
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