My training plan during weight loss
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What is the Best Weight Loss Workout Plan ?
Hi all, in today’s article I want to discuss my current training program and why I believe that this approach to training is optimal during weight loss. At the beginning, you should keep in your mind that each of us is different and what works for most, don’t need to work as well on us and be the best way to success. But let’s start from the beginning, the period of fat burning is for our body a hard time and each additional effort and activity is it at the gym or outside is for us a lot more challenging than doing the same in the process of building muscle mass on high-calories. Our bodies must continue to run with daily activities, where we burn calories and in addition with the effort at the gym. We must remember the very important matter, our body has clear priorities on which processes taking place in our body is the most important and where our limited pool of energy will be directed in the first place. From the point of view of our body, gym training during low-calories time are not as important and can be omitted for the benefit of the more important ones. And now let’s see what from the point of view of our body is more important, proper work of organs such as the brain, liver or stomach and proper sleep or maybe muscle building or fat burning? The answer is obvious, your body always chooses what will provide it at a time the best chance of survival. It should be still recall one fact, fat burning for obtaining additional energy for our body is a much more complex process and requires greater energy expenditure than the burning of muscle tissue in order to provide the necessary ingredients for our body to work properly! And here appears the way to trick our body’s priorities. Our goal is to show our bodies, that our muscles are necessary for daily life and keeping them their should be a priority to survive, and even our bodies should strive to upgrade our muscle at every opportunity. Now the question come, how to do it? Let me explain. Many of you surely have heard that the best training in the period of the reduction is a workout with small weights and a lot of repetitions. And already the best if we do it comfortably on the machines and save our valuable energies. Bullshit! If you will workout like that in the gym, our bodies will never treat our muscle tissue as a priority. Compared to hard training in the sweat, which used in the making of muscle mass, it will be like a walk in the park on Sunday afternoon. So why our body should keep this muscle mass if It consumes a lot of energy, since we no longer needed? Because if we are working on a high amount of reps and weights of approximately 40% of the maximum weight (for example, earlier we were doing 15 reps with 100 kg weight and now we do 15 reps with 40 kg barbell) our body will take our muscle tissue as superfluous and will reduce it to the level that will allow him a comfortable working with the currently training volume (15 x 100 = 1500kg vs 15 x 40 = 600kg | a huge difference) which will be almost 3 times less! That is why our priority on training should be to ensure that our training volume does not drop on the head during weight reduction and low-calories. Someone may say that, after all, you can always do more sets to line up the volume, but are you sure you want to sit in the gym 2 hours or more every day? I doubt. Such a long workout, especially on the reduction is very bad idea to us. That’s why during weight reduction we should focus on heavy complex exercises and a small amount of repetitions with as much weight we can lift and short breaks between each series. This training will allow us to create a work environment that will force our body to maintain the current muscle mass and give it priority “necessary for survival”. For our body, it will be like as an hour of hunting for big animal or escape from the predator, this is something that are necessary to survive and our body should do everything to adapt. With proper diet and a few tricks with nutrition this can lead us to even better performance on training and increasing our muscle mass despite negative caloric balance! (as it did in my case). Very good training option is 5 x 5 training, which modifications I’m using right now. I will tell you something more about the workout. So now for a person with my experience, the best training plan is. . . the lack of training plan 🙂 I mean, I have a draft of what I have to do in the gym, but times that I was running with a small card and train step by step in accordance with the plan already are long behind me. Don’t get me wrong, for the new people, this kind of training still will be essential. However, after many years of experience man instinctively feel what he need to do “this day” and what will give him the best performance and what exercises to do. So at the moment, I’m using FBW (Full Body Workout), which I practice all muscle groups at each workout, I use a modified workout type 5 x 5 and I train every second day. In each workout, I perform the following 2 exercises for each muscle group, with the exception of the chest, which is my priority and I spend with my chest more time and training volume. Below I present the exercise, of which every training I choose one, the choice depends on the purely from my current mood :]
LEGS:
quadriceps – Barbell Squat| Barbell Front Squat | Squeezing on the press
hamstrings – Deadlift on straight legs | The bend machine lying / sitting
BACK:
low back – Deadlift | Cable Elevated Rows| Barbell Bent Over Row
upper back – Pull ups | Lat Pull Down| Machine Hammer Pull down
CHEST:
main exercise – Barbell Bench Press| Dumbbell Bench Press | Hammer Press
accessory 1 – Dumbbell Close Grip Press | Press Machine
accessory 2 – Cable Fly on the gate | Butterfly
SHOULDERS:
main exercise – Barbell Military Press | Smith Machine Shoulder Press | Dumbbell Seated Press
accessory – Dumbbell Standing Lateral Raise | Facepull
TRICEPS:
Barbell Close Grip Bench Press | Barbell Lying Reverse Extension| Cable High Pulley Overhead Tricep Extension
BICEPS:
Barbell Bicep Curl | Dumbbell Curls Lying Against An Incline | Cable Drag Curl
ABS + CALVES:
main exercise – Cable Rope Crunch| Ab Crunch Machine
accessory – Dumbbell Sit Up On Exercise Ball | Ab Wheel Rollout
Calf Press on Leg Press Machine | Seated Calf Raise
Of course, individual exercises can be modified depending on the width and grip, alignment or additional accessories. For me the most important thing is to get the weight that will allow me to execute appropriately intense workout and keep the shortest intervals between sets, preferably not exceeding over 20-30 seconds. It provides high intensity training and improved fat burning. Remember that training should give you pleasure and not be something that you have to do “because”, so don’t be afraid to seek for the best solutions for yourself, that will give you the best results! Cheers! 

