{"id":15135,"date":"2024-07-03T09:00:00","date_gmt":"2024-07-03T08:00:00","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=15135"},"modified":"2024-11-06T11:17:33","modified_gmt":"2024-11-06T11:17:33","slug":"fat-loss-plan","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/fat-loss-plan\/","title":{"rendered":"Transform your physique with our six-week fat-loss plan"},"content":{"rendered":"\n

This six-week fat-loss plan uses high-intensity resistance training to rev your metabolism and guarantee rapid results.<\/h2>\n\n\n\n

High-intensity interval training is one of the most highly effective (and highly sweaty) options around when it comes to burning fat. So grab your best exercise mat<\/a> and read on for our detailed step-by-step fat-loss plan that will transform your body in six weeks, along with everything you need to know about creating your own fat-loss workouts.<\/p>\n\n\n\n

Getting started with our six-week fat-loss plan<\/h3>\n\n\n\n

How much of a difference it is possible to make to how you look and feel in six weeks? The good news: you can make a big change. The less good, more realistic news is that you can only make that change if you follow an effective plan and work hard. We\u2019ve done the first bit for you, but the second element is entirely dependent on your commitment. So before you start your six-week transformation, remind yourself why you\u2019re doing this.<\/p>\n\n\n\n

A compelling ‘why\u2019 will improve your mindset and make sure you know how to start this particular fitness journey and stick with it. You also need to make sure you eat well in conjunction with the workout plan if you want to get the most impressive results possible \u2013 plenty of protein, such as lean meat, eggs, pulses and tofu.<\/p>\n\n\n\n

How does the plan work? <\/h4>\n\n\n\n

It\u2019s simple: you complete four circuit workouts a week for six weeks. Each circuit is a whole-body workout and you do the same circuits each week, but change the rep and rest variables to make them progressively harder. The only kit you need to complete the workouts is a set of dumbbells, so you can do it either in the gym or at home. It\u2019s advisable to take rest days between workout days \u2013 but, unlike heavy weights workouts, they\u2019re not so taxing that it\u2019s essential.<\/p>\n\n\n\n

Why does this fat-loss plan work?<\/h4>\n\n\n\n

There are several key reasons why the plan works. Each circuit is a whole-body workout, so every major muscle group in your body is challenged. This will help you to develop more muscle mass and, because muscle is active tissue, it will also have a positive impact on the calories you burn at rest. The workouts also get your heart rate high, so you\u2019ll burn a lot of calories both during and after your session. The plan also gets progressively harder so your gains won\u2019t plateau.<\/p>\n\n\n\n

What if I\u2019m a beginner?<\/h4>\n\n\n\n

This is a beginner-friendly plan, because you don\u2019t need lots of fancy kit and all the exercises involved are achievable if you\u2019re in good health. The weight you select is up to you, so if you\u2019re a beginner, start light and gradually increase the load. You should aim to reach failure \u2013 the point at which you can\u2019t continue with good form \u2013 at the end of each circuit. If you\u2019re failing before then, reduce the weight. If you\u2019re struggling, you can do some moves, such as squats, without weights.<\/p>\n\n\n\n

What do I do after six weeks? <\/h4>\n\n\n\n

The first thing you should do is give yourself a big pat on your, by now, lean and muscular back. Completing any training plan takes a considerable amount of work and dedication, so focus first on getting to the end of the programme. Once you\u2019ve done that, you can decide on what would be your best next move. Your main options: doing it over again but this time with a heavier weight; deciding on a muscle-building plan; or taking on an entirely new fitness challenge, to mix things up.<\/p>\n\n\n\n

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Why you can trust us<\/h3>\n<\/div>\n\n\n\n
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Workouts and training plans are the key pillars on which Men’s Fitness is built, and all the workouts you find on\u00a0mensfitness.co.uk\u00a0have been created by genuine experts in their fields, including renowned personal trainers, strength and fitness coaches.\u00a0

This six-week fat-loss plan was originally published in our Rules of Getting Lean<\/em> guide<\/a>, created by former MF editor and award-winning fitness author Joe Warner<\/a>. <\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n

Ready to transform your physique? Here’s your six-week fat-loss plan<\/h3>\n\n\n\n

Fat-loss plan: WEEK 1<\/h3>\n\n\n\n

Circuit 1<\/h3>\n\n\n\n

Do 4 circuits in total<\/strong><\/p>\n\n\n\n

EXERCISES<\/mark><\/strong><\/td>REPS\/TIME<\/mark><\/strong><\/td>REST<\/mark><\/strong><\/td><\/tr>
1. Squat<\/td>12<\/td>0 sec<\/td><\/tr>
2. Overhead press<\/td>12<\/td>0 sec<\/td><\/tr>
3. Push-up renegade row<\/td>6 each side<\/td>0 sec<\/td><\/tr>
4. Dumbbell swing<\/td>15<\/td>0 sec<\/td><\/tr>
5. Hammer curl<\/td>12<\/td>0 sec<\/td><\/tr>
6. Triceps extension<\/td>12<\/td>2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

We could have been nice and eased you in gently as you start learning how to burn belly fat<\/a> \u2013 but, instead, we\u2019ve chucked you in at the deep end.<\/p>\n\n\n\n

This circuit starts with the squats \u2013 the classic lower-body move \u2013 followed by the overhead press and then the renegade row, which is one of the most challenging and effective exercises in this plan. The important thing to remember, however, is that it\u2019s the quality of your reps that count, so take your time and stick to the form guides.<\/p>\n\n\n\n

The fourth exercise is where we see the tempo increase. The swing is an explosive move, so speed and intensity are important to get the most out of this pulse-raising exercise. The two arms exercises at the end of the circuit are less demanding on your heart and lungs, but ensure that you get a full-body gym workout<\/a>. <\/span><\/p>\n\n\n\n

1. Dumbbell squat<\/h4>\n\n\n
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\"man<\/figure><\/div>\n\n\n

Why we like it: <\/strong>The dumbbell version of this classic legs move will also develop your grip, because you have to hold the dumbbells securely for the duration of the set. Keeping your shoulders back throughout the set will recruit your back muscles, too.<\/p>\n\n\n\n

How to do it:<\/strong><\/p>\n\n\n\n