Tag: fat loss workout

  • The 6-week Spring Trim Up workout plan

    The 6-week Spring Trim Up workout plan

    We all gain a little extra weight in the winter. It’s cold, so we’re layered up in clothes and worrying a little less about what’s underneath. We’re getting less sun, leaving us a bit deprived of mood-boosting vitamin-d to jump us out of bed. And the holidays, forget it, high stress and non-stop parties quickly can do a number on the physique. But putting on the pounds this winter might not necessarily be a bad thing. Maybe it’s a natural shift, just like the natural shift of the seasons.

    If you’ve followed the Winter Bulk Up workout plan and the Pre-Cut workout plan, then you know what we’re talking about.

    If you’re very new to working out, check out our best exercises for men and women to learn proper form. 

    Blocks of time during the winter months are spent bulking up and gaining muscular size. The end of the winter or early spring (your choice) shifts focus onto strength instead of size. Then, the spring and summer months are spent focusing on maximizing fat loss. This is by no means a rule, but a suggestion. Click the links above for deeper detail on each plan.

    Are you looking for customized programming and nutrition guidelines to help you hit your goals, check out our new exclusive at DigitalFitnessAdvisor.com

    How the Spring Trim Up workout plan works

    HFP expert contributor @TimMcComsey (who also designed the Winter Bulk Up and Pre-Cut plans) says there are three main components:

    1. The program includes several exercises that engage multiple muscle groups at once for an increased calorie burn and effeciency.

    2. Rest periods are between 30-45 seconds to keep the heart rate elevated for an increased intensity.

    3. Workouts are structured as “tri-sets.” Three exercises are performed consecutively followed by a short break. This stimulates several muscle groups at once, further maximizing the calorie burn.

    Directions

    Follow the Spring Trim Up plan for six weeks. It’s suggested that you workout for three consecutive days followed by a rest on day four, then back to two consecutive workout days followed by another rest on day seven.

    Once you’ve completed your sixth week, cycle onto another program. If you’d like a break from the high-intensity stuff and want to build up your strength and athleticism, we suggest the 6-week Unlabeled plan. If you want more high-intensity routines, give the 10×10 workout plan or split 10×10 workout plan a run-through. If you want to get back to raw bodybuilding style workouts, check out the Timeless Bodybuilding plan or the 6-week Redemption plan.

    The Spring Trim Up Workouts

    The Killer Kettlebell Workout (Day one)


    1A.Band Lateral Walks 4 x 20
    1B.KB Swings 4 x 20
    1C.Push Up Plank 4 x 20
    Rest 30 seconds

    2A.Twisting Walking Lunges 4 x 24
    2B.KB Thrusts 4 x 15
    2C.KB Farmer’s Walks 4 x 10 yards each way
    Rest 30 seconds

    3A.KB SL DL 4 x 15
    3B.KB Sumo Squat 4 x 15
    3C.KB V Crunch 4 x 15
    Rest 30 seconds

    4A.KB Squat 4 x 12
    4B.KB Bridge 4 x 15
    4C.KB Russian Twist 4 x 30
    Rest 30 seconds

    The Two-Dumbbell Muscle Maker (Day two)


    1A.DB Alt.Shoulder Press 3 x 15
    1B.DB Rows 3 x 15
    1C.Weighted DB Leg Raises 3 x 15
    Rest 30 seconds

    2A.DB Lateral Raise 3 x 15
    2B.Push Ups w/DB 3 x 15
    2C.SB Crunch w/twists 3 x 15
    Rest 30 seconds

    3A.DB Renegade Rows 3 x 20
    3B.DB Front Raise 3 x 15
    3C.DB Farmer Walks w/shrug hold 3 x 50 yards
    Rest 30 seconds

    4A.Bench Dips 3 x 20
    4B.DB Shoulder Boxing Punch Alt. 3 x 20
    4C.Burpee w / DB Curl to Press 3 x 12
    Rest 30 seconds

    The High-Octane Metabolic Fat-Burning Workout (Day three)


    Warmup – ½ Mile Jog
    Dynamic Warmup – High Knees, Butt Kicks, Walking Lunges, High Skips, Side Shuffles

    Sprints
    5 x 20 yards
    5 x 50 yards
    5 x 100 yards
    Rest 30 seconds between sets

    The Workout to Light Up Your Legs, Shoulders, and Abs (Day five)


    1A.DB Squat 4 x 10
    1B.DB Shoulder Press 4 x 10
    1C.Suitcase Crunch 4 x 15
    Rest 30 seconds

    2A.DB Lunges 4 x 10
    2B.SB Seated Lat Raise 4 x 10
    2C.Lying Windshield Wipers 4 x 10
    Rest 30 seconds

    3A.DB RDL 4 x 10
    3B.Rear DB Delt Fly 4 x 10
    3C.Rope Cable Crunch 4 x 15
    Rest 30 seconds

    4A.DB Side Lunge 3 x 12
    4B.Lateral Raises 3 x 12
    4C.Forward Hand Tap Plank 3 x 10
    Rest 30 seconds

    The Ultimate Blood-Pumping Workout (Day six)


    1A.DB Flat Chest Press 4 x 10
    1B.Pull Ups 4 x max
    Rest 45 seconds

    2A.DB Incline Press w/twist 4 x 12
    2B.DB Bent Over Row 4 x 12
    Rest 45 seconds

    3A.Fly 3 x 15
    3B.Dips 3 x max
    Rest 30 seconds

    4A.DB Bicep Curl to Press 3 x 10
    4B.Rope Pressdown 3 x 10
    Rest 45 seconds

    5A.Ab Roll-out 3 x 12
    5B.Cable Twist 3 x 12
    5C.Roll Plank 3 x 12
    Rest 30 seconds

    * Days four and seven are rest/recovery days.

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  • The split 10×10 workout plan to supplement the originals

    The split 10×10 workout plan to supplement the originals

    The 10×10 workout plan is one of our most popular total-body programs. Because of it’s popularity, I’ve decided to produce a series of three more workouts with two days of cardio in between. If you are or plan on following the original 10x10s for the prescribed two weeks, you can add this in as a third or third and fourth week(s). If you’re unfamiliar with the original 10×10 plan, you can check that out here.

    How the split 10×10 workouts work

    They are very much like the original 10x10s, but instead of being a combination of three moves for 10 sets of 10 reps, they’re a combination of 3 moves for 5 sets of 10, then a new group of 3 moves for another 5 sets of 10. Essentially there’s just a bit more diversity in the movements you’ll be doing. Each workout focuses on a couple or few muscle groups at once, after the full week you covered your entire body. It’s suggested that you rest as little as possible between exercises, but do rest as you feel you need to. This is a nice combo of strength and cardio training for muscle gains and fat loss.

    How to follow the split 10×10 workouts

    As mentioned above, if you’re following the original plan for two weeks, you can add this week of workouts in as a third week or as a third and fourth week. Once you’re complete, cycle off of it and onto another plan like 4-week Reconstruction plan, the 6-week Redemption plan, or the 6-week Unlabeled plan. Our reboot release of the Pre-Cut plan is also a smart option.

    The split 10×10 workouts

    Workout 1: Legs/Core/easy chest (pushups)

    1A. Back squat
    1B. Plank row
    1C. Weighted sit-up
    5 sets. 10 reps. Rest as little as possible.

    2A. Front squat
    2B. DB push-up
    2C. Plank swing
    5 sets. 10 reps. Rest as little as possible.

    Workout 2: Interval+steady cardio combo 1

    Complete 10 minutes of intervals. The choice is yours: 10sec on/10sec off, 20sec on/10sec off, 30sec on/10sec off, etc.)

    Complete 20-30 minutes of steady state cardio around 60% max

    Workout 3: Shoulders/Back/Chest/Core

    1A. DB shoulder press
    1B. BB bent-over row
    1C. Hanging leg raise or knee raise
    5 sets. 10 reps. Rest as little as possible.

    2A. Pull-down
    2B. DB bench press
    2C. Weighted crunch
    5 sets. 10 reps. Rest as little as possible.

    Workout 4: Interval+steady cardio combo round 2

    Complete 10 minutes of intervals. The choice is yours: 10sec on/10sec off, 20sec on/10sec off, 30sec on/10sec off, etc.)

    Complete 20-30 minutes of steady state cardio around 60% max

    Workout 5: Legs/Chest/Back

    1A. Front squat
    1B. DB flye
    1C. Cable chop
    5 sets. 10 reps. Rest as little as possible.

    2A. BB deadlift
    2B. Pull-up
    2C. Weighted dip bar tuck
    5 sets. 10 reps. Rest as little as possible.

  • Trim in Six: Blowing Out Back, Biceps, and Traps Again in Day Six

    Day six of Trim in Six cycles back to back, biceps, and traps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his sixth day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Back, Biceps, and Traps

    Single-Arm Dumbbell Row
    3 sets x 10, 10, 10
    rest 60 seconds

    Cable Pull Downs
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Cable Row
    3 sets x 10, 10, 10
    rest 30 seconds

    Chin Ups
    4 sets x failure
    rest 30 seconds

    Seated Dumbbell Shrugs
    4 sets x 8, 8, 8, 8
    rest 60 seconds

    Cable Rope Curls
    4 sets x 10, 10, 10, 10
    rest 45 seconds

    Standing Dumbbell Hammer Curls
    3 sets x 12, 12, 12
    rest 45 seconds

    Cable Rope Crunch
    3 sets x 15, 15, 15
    rest 0

    Swiss Ball Weight Crunch
    3 sets x 12, 12, 12
    rest 0

    Weighted V Crunch
    3 sets x 10, 10, 10
    rest 45

  • Trim in Six: Intense Plyos and Intervals in Day Seven

    Day seven of Trim in Six is the ultimate finisher: An intense dose of plyometrics and intervals.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his seventh day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Plyometrics and High-Intensity Intervals

    Tabata-structured cardio; 20 seconds on/10 seconds off

    Alternating Rope Slam x 2 minutes
    Jump Squats x 2 minutes
    Alternating Rope Slams x 2 minutes
    Jump Split Squats x 2 minutes
    Wall Balls x 2 minutes

    Incline Treadmill Walk x 20-minutes at 65-85% Max Heart rate

  • Trim in Six: Another Round of Chest, Shoulders and Triceps in Day Five

    After a day off (day four); it’s day five of Trim in Six. The plan calls for going back to chest, shoulders, and triceps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his fifth day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Chest, Shoulders, and Triceps

    Cable Incline Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    Flat Dumbbell Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    TRX Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    Dumbbell Overhead Shoulder Press
    3 sets x 10, 10, 10
    rest 60 seconds

    Single-Arm Cable Lateral Raise
    3 sets x 12, 12, 12
    rest 30 seconds

    Cable Straight Bar Press Down
    3 sets x 10, 10, 10
    rest 45 seconds

    Dumbbell Bent Over Kickbacks
    3 sets x 12, 12, 12
    rest 45 seconds

    CARDIO
    Jump Rope x 7-Minutes
    Farmer’s Walks With Dumbbells x 5 (75 feet)
    rest 60 seconds

  • Trim in Six: Don’t Complain, Legs on Day Three

    It’s Day three and Trim in Six will be an all-out assault on the legs.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his third day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Legs

    Barbell Back Squat
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Barbell Romanian Deadlift
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Dumbbell Sumo Squat
    3 sets x 10, 10, 10
    rest 60 seconds

    Glute Ham Leg Raise
    3 sets x 12, 12, 12
    rest 60 seconds

    Barbell Floor Bridge
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Calf Raises
    3 sets x 15, 15, 15
    rest 45 seconds

    Knee Ups – Obliques
    3 sets x 8 reps (per side)
    rest 0

    Swiss Ball Side Crunch
    3 sets x 15, 15, 15
    rest 0

    Side Planks
    3 sets x 30 seconds
    rest 45 seconds

    CARDIO
    6-Minute Running Tabata (20 seconds fast, 10 seconds slow)
    10-Minute Incline Walking (65-85% Max Heart Rate)

  • Trim in Six: Blasting Back, Biceps, and Traps in Day Two

    It’s Day two and Trim in Six goes after the back, biceps, and traps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his second day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Back, Biceps, and Traps

    Pull Ups (Assisted)
    4 sets x failure
    rest 90 seconds

    Barbell Bent Over Rows
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Kneeling Cable Pull Down
    3 sets x 10, 10, 10
    rest 60 seconds

    Seated Cable Wide Grip Rows
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Straight Bar Curls
    3 sets x 12, 12, 12
    rest 45 seconds

    Incline Bench Dumbbell Curl
    3 sets x 12, 12, 12
    rest 45 seconds

    Dumbbell Shrugs
    4 sets x 10, 10, 10, 10
    rest 60 seconds

    Cobra Holds
    3 sets x 60 second hold
    rest 0

    Plank
    3 sets x 60 second hold
    rest 0

    Swiss Ball Hyperextension
    3 sets x 15 reps
    rest 45 seconds

    CARDIO
    Jump Rope x 5 minutes
    Prowler Spints x 5 (50 feet)
    rest 60 seconds

  • Trim in Six: How to Eat to Maximize Fat-Loss

    Solid workouts are just one piece to the puzzle. Don’t let all your hard work in the gym go to waste–invest in your diet.

    Trainer, dietician, and HFP contributor Tim McComsey shares his TRYM FITNESS exclusive diet plan to accelerate and maximize your fat-loss efforts.

    Go to the complete Trim in Six workout program >>>

    TRYM MEAL 1
    Protein: 2 whole eggs Organic Free Range, 1 cup egg whites or all whites
    Veggies: Mix in if possible
    Complex Carb: 3/4 cup Gluten Free Oatmeal

    TRYM Meal 2
    Protein: 2 serving of Warrior Blend by SunWarrior
    Extra: 1 cup Blue Diamond Almond Milk; Unsweetened vanilla
    Fat: 1 tbsp Coconut Oil or MCT oil or 2 tbsp Almond Butter
    Veggies: Add greens; spinach, kale, cucumber
    Fruit: 1/2 cup organic berries (rasp/blue/straw, etc.)

    TRYM Meal 3
    Protein: 6 oz Protein – Chicken / Turkey / Fish / Lean Beef
    Veggies: 1/2 cup Cucumber or Asparagus or Spinach or Kale
    Fat: 3 oz Avocado or 1 tbsp Olive Oil
    Complex Carb: 3/4 cup Mashed Sweet Potato

    TRYM Meal 4
    Protein: 2 serving of Warrior Blend by SunWarrior
    Extra: 1 cup Blue Diamond Almond Milk; Unsweetened vanilla
    Fat: 1/4 cup mixed nuts (almonds, walnuts, and or pecans)
    Veggies: 1/2 cup to 1 cup Kale / Spinach / Broccoli

    TRYM Meal 5
    Protein: 6 oz – Chicken / Turkey / Fish / Lean Beef
    Veggies: 2 cups green salad – add any vegetables
    Fat: 1.5 tbsp olive oil

  • Trim in Six: Going Hard in Day One

    Trim in Six: Going Hard in Day One

    It’s Day one and Trim in Six begins with a chest, shoulders, and triceps workout.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his first day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Chest, Shoulders, and Triceps

    Barbell Chest Press
    4 sets x 12, 12, 10, 10
    rest 90 seconds

    Dumbbell Incline Press
    3 sets x 10, 10, 10
    rest 90 seconds

    Standing Dumbbell Lateral Raise
    4 sets x 12, 12, 12, 12
    rest 60 seconds

    Seated Dumbbell Front Raise
    3 sets x 12, 12, 12
    rest 60 seconds

    Body-weight Dips
    4 sets x failure
    rest 45 seconds

    Dumbbell Decline Bench Skullcrushers
    3 sets x 10, 10, 10
    rest 45 seconds

    Hanging Leg Raise
    3 sets x 15 reps
    rest 0

    Flat Bench Hip Thrust
    3 sets x 15 reps
    rest 0

    Swiss Ball Roll Ins
    3 sets x 15 reps
    rest 45 seconds

    CARDIO
    6-Minutes on the Spin Bike (20 seconds fast/10 seconds slow)
    10-Minutes Steady Jog/Bike

  • Trim in Six: What It’s All About

    Trim in Six: What It’s All About

    Six weeks is a nice time frame for a program. Just shy of two months. It’s in-between “fast results” and that stage where you also need some time to build up your strength and endurance.

    You can start when you’ve got a modest buffer of time before you actually want to be your leanest. * You’re less likely to burn out from overly aggressive workouts and brutally strict dieting that are typically required in programs with significantly shorter time frames.

    Trainer, dietician, and HFP contributor Tim McComsey speaks with Mike Simone for Men’s Fitness Magazine about the program.

    THE TRIM IN SIX WORKOUT

    You will be working out a total of six days for the duration of six weeks.

    DAY ONE: Chest, Shoulders, and Triceps
    DAY TWO: Back, Biceps, and Traps
    DAY THREE: Legs
    DAY FOUR: Off
    DAY FIVE: Chest, Shoulders, and Triceps
    DAY SIX: Back, Biceps, and Traps
    DAY SEVEN: Plyometrics and High-Intensity Intervals

    Get the Trim in Six Diet to to Maximize Your Fat Loss >>>

    * Shorter, highly-intense, strict, and aggressive programs are still an effective option, but it’s best to save for last-minute body composition changes, or when your mental strength and fortitude requires testing. Example program: The 21-Day Shred