12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program

12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program
This is a complete 12 week program to help you get ripped. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split.

Workout Summary

Lose Fat
Full Body
Beginner
6
Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells
Male & Female

Workout Description

This workout plan is designed to help you shred fat and get in shape in only 12 weeks. This might sound like hype, but it's not. The following plan is not easy. It starts slowly, but builds rapidly.

Every detail of your diet and training for the next 12 weeks will be laid out for you. You will be told exactly what to eat, how much cardio to do, and how to weight train.

The goal is simple: lose fat, maintain muscle mass, get in shape and transform your physique as much as possible over the next 3 months. You want to not only look better, but have the fitness level and strength to match your new body.

12 Week Program Expectations

Over the next 12 weeks your goals and expectations are:

  • Fat Loss - To lose at least 20 pounds of fat.
  • Muscle Mass - To maintain, or even gain lean muscle mass.
  • Conditioning - To be in amazing shape; perhaps the nest shape in years.

The 12 Week Diet Plan

Each week will consist of 3 different types of eating days.

  • High Carb Days - 1 day per week
  • Moderate Carb Days - 3 days per week
  • Low Carb Days - 3 days per week

You may structure these days in any preferred manner. I suggest keeping the high carb day for special occasions. That way you can attend family functions, or eat out with friends, and indulge a little more than normal.

It should be noted that calorie intake can be adjusted based on metabolism. The follow changes are recommended:

  • Men 40+ - Reduce daily calories by 300.
  • Men 20-25 - Increase daily calories by 300.
  • Women 40+ - Reduce daily calories by 200.
  • Women 20-25 - Increase daily calories by 200.
12 Week Eating Plan for Men
  • Week 1 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 2 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 3 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 4 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, 1 high carb day of 2700 calories.
  • Week 5 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 6 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 7 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 8 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2300 calories, 1 high carb day of 2700 calories.
  • Week 9 - 3 low carb days with 2300 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 10 - 3 low carb days with 2200 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 11 - 3 low carb days with 2100 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.
  • Week 12 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories.

Protein intake should be a minimum of 180 grams per day. If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

12 Week Eating Plan for Women
  • Week 1 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 2 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 3 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 4 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, 1 high carb day of 1900 calories.
  • Week 5 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 6 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 7 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 8 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1500 calories, 1 high carb day of 1900 calories.
  • Week 9 - 3 low carb days with 1500 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 10 - 3 low carb days with 1400 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 11 - 3 low carb days with 1300 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.
  • Week 12 - 3 low carb days with 1200 calories, 3 moderate carbs days with 1400 calories, 1 high carb day of 1900 calories.

For women, protein intake should be a minimum of 100 grams per day. If you are in good shape and have a fair amount of muscle mass, then eat 120 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.

Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.

Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. You do not have to eat any junk if you prefer. This option exists as a convenience, should you be battling a craving, or attending a social gathering where you would prefer to have a small snack.

The 12 Week Cardio Plan

It doesn't matter which form of cardio you use for these 12 weeks. Pick something that gets your heart moving, be it treadmill, elliptical, or swimming.

The first thing you will notice about this cardio plan is that it starts slow. That's ok. Right now you are out of shape. This program is designed to get you in shape over the course of 12 weeks.

Be patient. Trust the plan and stick to the plan. After the end of 12 weeks your level of conditioning may surprise you.

During the first 6 weeks take at least one day of rest between cardio workouts. After week 6 it is recommended that you perform cardio using a 2 days on, 1-2 days off pattern.

  • Week 1 - 3 cardio sessions. 5, 8 and 5 minutes.
  • Week 2 - 3 cardio sessions. 8, 10 and 8 minutes.
  • Week 3 - 3 cardio sessions. 10, 12 and 10 minutes.
  • Week 4 - 3 cardio sessions. 12, 15 and 12 minutes.
  • Week 5 - 3 cardio sessions. 15, 20 and 15 minutes.
  • Week 6 - 3 cardio sessions. 20, 20 and 20 minutes.
  • Week 7 - 4 cardio sessions. 20, 22, 20 and 22 minutes.
  • Week 7 - 4 cardio sessions. 22, 25, 22 and 25 minutes.
  • Week 9 - 4 cardio sessions. 25, 27, 25 and 27 minutes.
  • Week 10 - 4 cardio sessions. 27, 30, 27 and 30 minutes.
  • Week 11 - 4 cardio sessions. 30, 35, 30 and 35 minutes.
  • Week 12 - 4 cardio sessions. 35, 40, 30 and 45 minutes.

12 Week Gym Workout Split

You will be using an upper/lower workout during the next 12 weeks. Rep schemes are merely guidelines.

When a weight becomes manageable using the given set and rep schemes, add weight to the bar. For sake of convenience, use the same weight for each of the sets for a given exercise.

  • Day 1 - Upper A
  • Day 2 - Lower A
  • Day 3 - Off
  • Day 4 - Upper B
  • Day 5 - Lower B
  • Day 6 - Off
  • Day 7 - Off
12 Week Gym Workout
Upper A
Exercise Sets Reps
Incline Bench Press 3 8-10
One Arm Dumbbell Row 3 10-12
Seated Barbell Press 3 8-10
Pull Ups 3 10
Skullcrushers 3 10-12
Dumbbell Curl 3 10-12
12 Week Gym Workout
Lower A
Exercise Sets Reps
Squats 3 8-10
Leg Curl 3 12-15
Leg Extension 3 12-15
Leg Press Calf Raise 3 15-20
Plank 3 60 sec
Twisting Hanging Knee Raise 3 20
12 Week Gym Workout
Upper B
Exercise Sets Reps
Dumbbell Bench Press 3 10
Barbell Row 3 8-10
Dumbbell Lateral Raise 3 12-15
Lat Pull Down 3 10-12
Cable Tricep Extensions 3 10-12
EZ Bar Preacher Curl 3 10-12
12 Week Gym Workout
Lower B
Exercise Sets Reps
Leg Press 3 15-20
Still Leg Deadlift 3 8-10
Walking Dumbbell Lunge 3 10
Seated Calf Raise 3 15-20
Cable Crunch 3 20
Russian Twist 3 20
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About The Author
Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines.

119 Comments+ Post Comment

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Posted Sun, 02/15/2015 - 21:29
Allen

i work Monday and Wednesday so can i take those days off instead of sat. and sun.

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Posted Sat, 02/07/2015 - 21:33
Kenneth

I dont quite understand the cardio plan, 3 session 5,8,5... does this mean 3 seaasions a week 1 is 3 minutes one is 8 minutes and one is 5 minutes again? Or does it mean 3 sesssions a week, with 5 min warmup, 8 mins high intensity, 5 mins cooldown?

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Posted Thu, 01/29/2015 - 19:43
Anders watne

I dont know if This is a bad question but, when you have Been running. Do u still just have 2000(im on week 4-5) or does that Kind of make it 2600,cause of the running? Hope understood what i just wrote, would like to Get a answer. Thank you

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Posted Wed, 01/28/2015 - 09:41
patrick

I have a crazy schedule, I work from 8-430pm, and go to school from 5-8pm.... how would I plan my pre and post workout meals with a schedule like this?

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Posted Sat, 01/03/2015 - 09:12
IKhan

Depending on your weight, "a daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories."

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Posted Sat, 12/27/2014 - 08:00
IKhan

Depending on your weight, "a daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories."

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Posted Wed, 12/24/2014 - 05:16
Miguel Felix

Hi guys, i just started the program, just have a question, what about the cardio?
Does the cardio is for the "off" days, or for the days when we do the weights, still dont get it,
Thanks guys, and good luck with tha program.

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Posted Fri, 11/21/2014 - 10:36
Joe

What if your already used to doing long cardio sessions? Should I reduce it to the 5,8,5 for the first week?

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Posted Tue, 09/23/2014 - 12:21
Kate

Started this workout plan this week, thought I'd share progress in the comments. Let's see how far I come.
Female, 5'7", 38 years old. Pretty sedentary, with a starting weight of 166lbs (ouch).
Workouts: I cannot do pullups, so I will need to sub something out for Upper A. Did my first Lower A this AM, and I could only manage 2 hanging knee raises and 3 planks of 20-22 seconds. I'll stick with these, see how I improve towards the end.
Diet: I see that caloric intake tapers off, but I don't think I'll start at the recommended 1500/1600/1900 of the first week. By cutting out beer and wine, I know I'll take off several hundred calories per day. Yesterday, I hit 1245 calories, with 116.7g of protein, and 24% coming from fat. I ate 5 small meals and was not hungry at all.

I'll keep trucking along and post updates throughout the 3 month journey.

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Posted Tue, 09/02/2014 - 12:24
Nick

When determining the amount of reps to do per exercise, the program states as an example 8-10 reps for an exercise. So, if you are doing 3 sets do you start with 8 reps and then increase to 9 for the second set and then 10 for the last?

Please Advise,

Thanks

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Posted Tue, 07/14/2015 - 13:19
Pete

You would choose a weight that lets you complete somewhere between 8 and 10 reps per set. Typically you will do more reps in set 1 than in set 3. Once you can do 3 sets of 10 reps, increase the weight 5-10 pounds and try to get 8-10 reps.

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Posted Mon, 08/18/2014 - 17:53
carrie

Just wondering if the calories decrease for age 32 female as it states decrease by 200 40+ increase 20-25 but nothing in between does that mean it stays at calories stayed??

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Posted Thu, 07/03/2014 - 03:38
Luis Reyes

Guys I did this training and it work is awesome. ...

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Posted Thu, 06/19/2014 - 00:27
Cramer

maybe i'm doing the math wrong or something but the carbs and fat seem really high. So if i do 200g of protein on a 2000 calorie day fat is 45-66g and carbs is 150-200g. on a 2400 calorie day fat is 53-80g carbs is 220-280g. 2700 calorie day fat is 60-90g, carbs is 272-340g. To me that sounds like a lot of fat and carbs especially on the "cheat day." i did the math using 1g of fat is 9 calories, 1g of carbs and protein are both 4 calories each. am i doing something wrong? please help. really trying to lose weight before the end of the year, and seem to be suck at my current weight.

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Posted Sun, 06/22/2014 - 15:17
Cramer

Any help anyone?

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Posted Tue, 06/17/2014 - 11:33
Sherif E

Guys, I was confused when I started this program. I'm now on week 8, have lost 6kgs whilst increasing my weights every week. I now bench, for example, around 150% of what I started with. Firstly, the program works. Trust that. Secondly, mine is by no means an ideal program guide, but it works for me and so could for you too, maybe! As far as I understood it there are 3 components you need to work on simultaneously: cardio, weight training and nutrition.

First, cardio:
I started doing cardio three times a week, Monday 5mins, Weds 8mins, Friday 5mins. The following week I increased that according to this program (so Mon 8 mins, Weds 10 mins, Friday 8mins) and so forth every week until week 7. From wk.7 onwards, it becomes a 4 day split i.e cardio Monday and Tuesday, Weds rest day, Cardio Thursday and Friday, weekend rest. Types of cardio you might do are interval sprints (1min jog, 1 min run/sprint), swimming, elliptical, stationary bike. Anything HIIIT is going to be good. My personal favourite is skipping- it works coordination, upper and lower body and it gets you sweating really nicely!!

Weights: fairly straightforward. Get yourself sorted, get a little notebook and start writing down your progress. Write the exercise, what weight you lifted, how many reps, etc. take your time doing weights, don't try to rush it! I tend to measure my pulse (just with my fingers...not any gadgets or anything). If it seems high, wait till it's lower...then lift again. Trust me, it will help you recover during sets and ensure you get better lifts. Don't stress too much about hitting the 12-15 or 8-10. That's your goal, you don't necessarily have to hit it if your lifting heavy...you will get there as the weeks go by. Just max out and do your best.

Nutrition: stick with the program!! I have 3 low carb days, 3 medium carbs and 1 (moderate) cheat day. I have the moderate carb days on leg days. So Tuesday, Friday for sure. Low carb days on days I do cardio- Monday, Weds. Cheat day is either Saturday/Sunday. If you want to eat clean...go ahead. If not, don't. I don't- I enjoy frozen yogurt, chocolate and other 'dirty' foods in moderation- SO LONG AS THEY FIT IN MY MACROS. The most important thing to realise is that your macros are KEY. Download an app like MyFitnessPal. It will take all the hard work out of it- seriously, it's fantastic. Invest in a cheap set of digital scales. You will need it- they are so cheap now too, you have no excuse! I use mine soooooooo many times per day. With MyFitnessPal, you manually add some meals and foods (particularly fresh fruits, veg, etc) but if you buy packaged food with a barcode, you can scan it and it will add it automatically as you go along. It's really easy and it is very very good. It will allow you to ensure you're not exceeding your carb intake, that you are getting enough protein, help you plan out your meals (what can I have for dinner?) Low carb days, I stick to 0.5g carbs per pound of body weight; 1g on moderate days; I don't count on cheat days.

Hopefully this helps, guys. Remember 1) this is just my experience 2) cardio, weights and nutrition need to be taken in conjunction and done simultaneously. Finally, of course...feel free to expand, change, replace or ignore anything that doesn't work for you. We're all different, right? :)

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Posted Sat, 06/07/2014 - 16:16
Alastair

Im a 31 year old who has 18 weeks to get into shape for my wedding. I don't have membership at a gym and I was wondering what I could do at home? Also when it comes to supplements and meal plans, I haven't got a clue where to start? Any ideas??

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Posted Mon, 05/19/2014 - 07:47
Lonnie

For those of you confused about the cardio session, it seems pretty simple to me.

For the first 6 weeks, you will do 3 cardio sessions per week.

For the last 6 weeks, you will do 4 cardio sessions per week.

You are not doing 3 cardio sessions per day for 3 days a week or 4 cardio sessions a day for 4 days a week.

For example:

Week one states 3 sessions of 5, 8, and 5 min. To me, it looks as if your first cardio session of the week will only be for 5 min. The second cardio session of the week will be for 8 min. And the third cardio session of the week will be for 5 min again. Do a day of rest between each session. So do the cardio session on Monday, Wednesday, Friday.

Week 7 states 4 cardio sessions of 20, 22, 20 and 22 min. So for the first cardio session do 20 min. For the second cardio session do 22 min. For the third cardio session do 20 min. And for the fourth cardio session do 22 min again. To make it simple, do your cardio on Monday, Tuesday, Thursday, and Friday.

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Posted Mon, 05/19/2014 - 03:29
Timi

Rest between sets ???

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Posted Mon, 05/19/2014 - 01:25
Ravi H.

What would be a good meal plan for this? I am new to weightlifting so I am not sure exactly on how to go about my dieting for meals.

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Posted Sun, 05/18/2014 - 17:13
James Lacsamana

I am a lil bit confused as it was not indicated between the cardio and gym workout... Should I take the cardio plan as the first thing to do before the gym workout? e.g. 10mins of cardio then the rest of your time to the gym workouts. Please enlighten.

Thanks!

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Posted Wed, 05/07/2014 - 13:43
Christian

Is the cardio 3 sessions a week or 3 sessions every other day?? And how important is it to meet the 180 g of protein per day recommendation?

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Posted Mon, 04/28/2014 - 12:13
Maki

Sam with others. I'm confused with the cardio. Should it be like 5 mins in the start and 8 in the middle then 5 in last together with work out session?

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Posted Sat, 03/22/2014 - 11:04
Paul

what does 3 sessions of cardio mean for the first week? example Day 1 - Upper A Day 2 - Lower A Day 3 - Off Day 4 - Upper B Day 5 - Lower B Day 6 - Off Day 7 - Off when will i insert cardio?

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Posted Tue, 03/18/2014 - 22:10
cody

what kind of cardio is suggested? sprints or what?

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Posted Thu, 02/20/2014 - 18:19
J

can i do upper a and lower a in one day to make it a full body workout?

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Posted Mon, 02/17/2014 - 18:42
Khan

Hello,

Could you explain the cardio sessions? Is it like this: day 1: 5 mins, day 2: 8 mins and day 3: 5 mins or are the 3 cardio sessions done on 1 day?

thanks

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Posted Mon, 02/17/2014 - 09:09
Augie

This program makes no sense. The training frequency lists 6 days/week when it's actually 4 with 3 off days. The workout type says full body when it's clearly an upper/lower body split.

The author has no clue about setting up a diet. He's applying the same caloric intake across the board without accounting for height, weight, etc. If I'm a 6'6 male weighing 285-lbs then my caloric needs will be a lot different compared to a guy who's 5'4 weighing 220-lbs.

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Posted Wed, 02/05/2014 - 14:16
jeremy

Too bad there is not printable version of this workout.

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Posted Sun, 01/26/2014 - 20:30
Luis Reyes

This works great is been 2 week and i see som change in my body and my stamina also i feek great tnks

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Posted Sun, 01/26/2014 - 15:35
StephanieG

I am starting this program but have a question regarding the cardio routine. I have been working out for about a year and need to lose fat; however the cardio part is not challenging to me. Can I increase the time for the cardio routines and if so by how much? Thanks!

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Posted Sun, 01/12/2014 - 17:35
Stephen

How does the cardo days work? with the weights days? and are the 3/4 session on same day?

Thanks

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Posted Sat, 01/11/2014 - 11:05
Stephen

I've started this 3 days ago, only thing that's a bit confusing is the cardio
Should this be done on the days off? Or same days as the weights?

Thankss in advance

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Posted Thu, 01/09/2014 - 23:40
Lo

I echo TMC's question. Do we adjust calorie plan based on height? I'm 6'2" and wondering if I the calorie plan provided is sufficient? Started the plan this week.

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Posted Fri, 01/03/2014 - 10:12
Carl

Im a male at 5"11 and 185 pounds at about 16% body fat.

Im looking to increase my conditioning for sports and maintain muscle mass whilst dropping body fat. Would this be a suitable workout?

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Posted Fri, 11/29/2013 - 11:46
Crisan Silviu F...

Hey, this training type is for beginners? I have over a year in the gym now, i tried this workout but it seems too easy for me...... I wanted something to cut the fat. I have 12% BF now and i wanted to get to 8-9%, should i try this routine or look for something more hardcore? Thanks.

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Posted Tue, 11/26/2013 - 11:33
Crisan Silviu F...

Hey, i have a question i am confused with. When do i do the cardio workouts? After each training? Or in the -OFF days?.... Thanks

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Posted Thu, 11/14/2013 - 09:59
Tina

Hi I'm just trying to figure out what weight to use on dumbbells cause I'm trying to lose weight not gain muscle

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Posted Thu, 11/07/2013 - 09:52
Kir

How is this a 6 day/week plan when days 3, 6, 7 are off ??

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Posted Fri, 11/15/2013 - 16:12
Tonia

You have to add in your 3 days of cardio!!!!! 3+3=6

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Posted Tue, 11/05/2013 - 21:33
Ricardo

I'm in my 5th week now and so far it's been great. I've only lost 3-4lbs but I've had great increase in all my strength workouts and in the cardio sessions. I hate running but I must say this plan really makes it easy for you. I couple this workout plan with an app on my iPhone called "myfitnesspal". It allows you to easily track all of your foods and their nutritional facts. It even gives you a graph of what you ate all day and splits it showing your carb, fat and protein percentages. I wish I would have lost more weight by now but I'm confident that by week 12 I will reach my goal.

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Posted Tue, 10/22/2013 - 11:23
Allison

Should cardio be done on the same days as strength? Or should I alternate or use the "off" days to do my cardio? Also, why should I stay away from bananas? I thought those were good for people who are trying to loose weight (in moderation of course!) especially if you are doing cardio. Should I usually have them for breakfast. Should I save them for the high/moderate carb days or cardio days?

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Posted Mon, 10/14/2013 - 23:58
kris

Just a little confused on the cardio. If someone could clear up how i am suppose to do the 5,8,5, that be great. thanks

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Posted Sun, 10/13/2013 - 17:33
Steve from Maryland

Week 1 - 3 cardio sessions. 5, 8 and 5 minutes.

Does this mean 3 cardio sessions per week, or 3 cardio session per day for the 1st week. If it is the former, then it starts slow. If it is the latter, that would be over 2 hours per day of cardio. So I am guessing the former.

It doesn't look like anyone answers these questions, but want to give it a shot.

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Posted Fri, 11/15/2013 - 14:34
Krystal

I am pretty sure it means 3 days a week. Two days are 5 mins of cardio and the other is 8 mins. I would do intervals like 2:30 of the 5 mins at low intensity then high intensity for the other. Intervals work better with losing fat.

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Posted Fri, 10/11/2013 - 10:50
Mal

Just finished this program and it works!! Lost 6kg and dropped down 2 sizes. I can also see definition in my muscles. And 12 weeks later, my muscles still get sore doing these exercises. I slowly increased the weights as I went along. I can also feel myself power up a hill so much easier while out running, as my legs got stronger from this. Thanks so much!

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Posted Sun, 10/06/2013 - 21:06
Dustin

Question about the off days. Could I do extra cardio on the off days or would you recommend just using it to rest all together. By cardio I mean it would probably be a walk for about 15-20 minutes

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Posted Mon, 09/30/2013 - 05:35
Tmc

Hi guys. I believe that daily calories intake depends on every persons individual weight? What amount of calories i should take if my weigh is 224lbs? Thanks in advance.

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Posted Fri, 09/27/2013 - 18:00
Tmc

Hi Guys,

I would like to ask a question. Could you give some directions with the diet? I believe my daily calories intake depends on my weight? I became a regular gym user around 6 months ago. In that time I gained ~45 lbs. My weigh is 225lbs and I am 6'2". (I have used one of your workouts by the way
)Body fat percentage 23% approximately. Could you tell me, what amount of calories i should take? Thanks.

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Posted Thu, 09/05/2013 - 18:49
James

When using weights how much weight should i use?