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

Fat Loss Workout Plan Benefits

1. Improves Mobility

Although mobility is close to flexibility, it's not the same. Mobility is a blend of strength and flexibility. It's important to squat deeper, push harder and jump higher. Mobility refers to exercises that increase range of motion and stabilize, or control, the muscles surrounding each joint.

This workout will help you enhance your mobility and target almost all major joints on the upper and lower body parts. It will help you prevent getting injured and get stronger.

2. Helps Gain Strength and Muscles

This three-in-one package is all you would need! Studies show that a well-designed fat loss program incorporating strength plus cardio workouts elevates EPOC "Excess Post-Exercise Oxygen Consumption" (or metabolism) for up to 38 hours following an effective workout.

This means that you can continue to burn calories even after your workouts are over. Once you stop doing cardio, your calorie-burning efforts will also cease. However, cardio and diet combined with strength training can burn fat more effectively than diet and cardio alone.

Related Article: Gain Lean Muscles: Workout, Nutrition Plan & More

3. Ensures Better Gains in the Long Run

Although all forms of activity can increase growth hormone levels; only one will reliably raise testosterone in men and balance out estrogen in women. When strength training is done correctly, it signals that the body wants to "build muscle and strengthen" more than any other form of exercise.

Bigger, stronger muscles need stronger bones. Research has shown that resistance training have bone-building benefits. Resistance training's bone-building benefits affect the entire body. On the other hand, running may have a more positive impact on the lower extremes.

So without further ado, let us get into the workout and start the diet plan from today!

Workout Summary

A 12-Week Eating Plan for Men

• Week 1 - Three low carb days with 2300 calories and three moderate carb days with 2400 calories. One high carb day with 2700 calories.
• Week 2 - Three low carb days with 2200-calories, three moderate carb days with 2400 calories, and one high carb day with 2700 calories.
• Week 3 - Three low carb days with 2100 calories and three moderate carb days with 2400 calories. One high carb day with 2700 calories.
• Week 4 - Three low carb days with 2000 calories; three moderate carb days with 2400 calories; one high carb day with 2700 calories.
• Week 5 - Three low carb days with 2300 calories, three moderate carbs days with 2300 calories, and one high carb day with 2700 calories.
• Week 6 - Three low carb days with 2200 calories, three moderate carb days with 2300 calories, and one high carb day with 2700 calories.
• Week 7 - Three low carb days with 2100 calories and three moderate carb days with 2300 calories. One high carb day with 2700 calories.
• Week 8 - Three low carb days with 2000 calories; three moderate carb days with 2300 calories; one high carb day with 2700 calories.
• Week 9 - Three low carb days with 2300 calories, three moderate carbs days with 2200 calories, and one high carb day with 2700 calories.
• Week 10 - Three low carb days with 2200 calories, three moderate carb days with 2200 calories, and one high carb day at 2700 calories.
• Week 11 - Three low carb days with 2100 calories and three moderate carb days with 2200 calories. One high carb day with 2700 calories.
• Week 12 - Three low carb days with 2000 calories; three moderate carb days with 2200 calories; one high carb day with 2700 calories.

Men should consume a minimum of 180g Protein per day. You should consume 200-220 grams of protein daily if you are a larger man or have more muscle mass. Eat more protein to reduce your daily fat intake to make up the extra calories. You can add the Protein supplement by DMoose to increase your protein intake.

Your daily fat intake should not exceed 20-30%. After calculating your daily calories from fats and proteins, add carbohydrates to your meal plan.

You can also eat up to 10% of your daily calories from junk foods. If you don't want to eat junk, it is better to leave it. You can use this option to satisfy a craving or for a quick snack at a social event.

A 12-Week Eating Plan for Women

• Week 1 - Three low carb days with 1500 calories, three moderate carb days with 1600 calories, and one high carb day with 1900 calories.
• Week 2 - Three low carb days with 1400 calories and three moderate carb days with 1600 calories. One high carb day with 1900 calories.
• Week 3 - Three low carb days with 1300 calories and three moderate carb days with 1600 calories. One high carb day with 1900 calories.
• Week 4 - Three low carb days with 1200 calories and three moderate carb days with 1600 calories. One high carb day with 1900 calories.
• Week 5 - Three low carb days with 1500 calories, three moderate carb days with 1500 calories, and one high carb day with 1900 calories.
• Week 6 - Three low carb days with 1400 calories and three moderate carb days with 1500 calories. One high carb day with 1900 calories.
• Week 7 - Three low-carb days with 1300 calories, three medium carbs days with 1500 calories, and one high-carb day with 1900 calories.
• Week 8 - Three low carb days with 1200 calories, three moderate carb days with 1500 calories, one high carb day with 1900 calories.
• Week 9 - Three low carb days with 1500 calories and three moderate carb days with 1400 calories. one high carb day with 1900 calories.
• Week 10 - Three low carb days with 1400 calories and three moderate carb days with 1400 calories. One high carb day with 1900 calories.
• Week 11 - Three low carb days containing 1300 calories, three moderate carbohydrates days with 1400 calories, and one high-carb day with 1900 calories.
• Week 12 - Three low carb days with 1200 calories and three moderate carb days with 1400 calories. One high carb day with 1900 calories.

Women should consume at least 100g of Protein per day. You should eat 120g of Protein per day if you are healthy and have enough muscle mass. To make up for the extra calories, eat more Protein.

Your daily fat intake should not exceed 20-30%. Add carbohydrates to your diet plan after calculating your daily calories from fats and proteins.

You can also eat up to 10% of your daily calories from junk food. If you don't want to eat junk food, it is better to skip it and use this option to satisfy a craving later.

A 12-Week Cardio Plan

You don't have to use any particular cardio for this 12 weeks cardio plan. You can choose any cardio that moves your heart, whether it's elliptical, treadmill, or swimming.

This cardio plan starts slowly, which is the first thing you'll notice. And that's ok. If you are not in the best shape right now, this 12-week program will get you in shape. Be patient and trust the plan. Your level of fitness may surprise you after 12 weeks.

Take at least one rest day during the first six weeks between cardio workouts. It is recommended to do cardio with a 2-day-on, 1-day-off pattern after week 6.

• 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 8 - 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

A 12-Week Gym Workout Split

• Day 1 - Upper Body Workout A
• Day 2 - Lower Body Workout A
• Day 3 - Off
• Day 4 - Upper Body Workout B
• Day 5 - Lower Body Workout B
• Day 6 - Off
• Day 7 - Off

During the next 12 weeks, you will use an upper/lower exercise routine. These rep schemes are only guidelines. Add weight to the bar when weight is manageable with the set and reps. To make it easier, you can use the same weight in each set for the exercise.

Upper Body Workout A

Lower Body Workout A

Upper Body Workout B

Lower Body Workout B

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This effective herbal formula reduces weight by burning fat through proper hormone balance, controlling cortisol levels, and improving thyroid levels. So grab the best diet pills for weight loss now and get on your way to your body transformation.

Conclusion

Strength training can help increase metabolism and make your body more efficient at burning fat, regardless of age or gender. Remember, 70% of your weight loss depends on your diet, and the remaining 30% comes from exercise. So you should watch out for what you put in your mouth because no workout can out-train a bad diet.

To get strong, lean up and lose fat, you have to lift heavyweights. Women should not be scared of lifting heavy as they don't possess the hormones that will make them bulky. Keep progressing through your workouts and challenge yourself to move through your next fitness level.