Fat loss Training Routine With Diet

Training Routine Week 3:
Hi there everyone sorry its been a couple of days but here comes week three of the fat loss training routine along with the diet to follow whilst doing it if anyone has started the training routine please let me know how its going and what you think to it as i am always happy of a bit of feed back, also if this is your first visit you can go back to the start at week 1 of the training routine here Fat loss Training Routine With Diet week 1

4 Week Training Routine Week three
training routine 1(Monday and Thursday)

Chest:
explosive press ups: 2 sets of 6-8 (each rep is performed explosivly so your hands leave the floor).
Smith machine inline bench press throws: 2 sets of 6-8 reps (perform these on a light weight).
Smith machine inline bench press: 2 sets of 5
dumbell incline press: 3 sets of 6
low pully cable crossovers: 3 sets of 15
superset with
cable cross overs: 3 sets of 15 ( perform a drop set on your final set)

Soulders:
smith machine shoulder press throws: 3 sets of 6-8 (perform these on a light weight).
smith machine shoulder press: 3 sets of 5
upright rows: 3 sets of 15
lateral raises: 3 sets of 15
bent over lateral raises: 3 sets of 15
barbell shrugs: 3 sets of 8 ( perform a drop set on your final set)

Triceps:
close grip smith machine press throws: 4 sets of 6-8
tricep extensions: 4 sets of 15
superset with
reverse grip dunbell press: 4 sets of 15 ( perform a drop set on your final set)


training routine 2 (Tuesday and Friday)

Back:
one arm cable pulls: 3 sets of 5-7 (perform these on a light weight)
single arm rows: 3 sets of 5
straigt arm pull downs: 4 sets of 15
super set with
reverse grip pull downs: 4 sets of 15 ( perform a drop set on your final set)

Biceps:
smith machine curl throws: 4 sets 6-8 (perform these on a light weight)
barbell curls: 4 sets of 15
super set with
preacher curls: 4 sets of 15 ( perform a drop set on your final set)

Forearms:
barbell wrist curls: 3 sets of 15
superset with
reverse wrist curls: 3 sets of 15

training routine 3 (wednesday and saturday)

Legs:
jump squats: 3 set of 5-7 (perform these on a light weight)
front squats: 3 sets of 5
dumbell lunges: 3 sets of 15
superset with
leg extentions: 3 sets of 15
deadlifts: 3 sets of 15
superset with
leg curls 3 sets of 15
standing calf raises: 3 sets of 20
superset with
seated calf raises: 3 sets of 25

Abs:
hanging leg raises: 3 sets to failure
superset with
crossover crunches: 3 sets to failure

Diet week three:
breakfast: 4 whole eggs, 2 egg whites, 40g reduced fat cheese, (you could make an omlete with this) also 230g poridge
morning snack: 2 scoops of whey and a spoon full of peanut butter
lunch: 115 g of deli turkey meat, 4 slices reduced fat cheese slice, 1 table spoon low fat mayo ( roll up the ingredients)
afternoon snack: 225 g cottage cheese, 2 table spoons salsa
preworkout: 1 scoop whey protien
postworkout: 2 scoops whey protien 350ml gatorade
dinner: 225 g rump steak, 90 g chopped broccoli, 200 g mixed green salad, 1 table spoon dressing
nightime snack: 225 g cottage cheese


Also if you are really serious about your training I recommend you read the following book it is possibly the most comprehensive book on muscle growth and nutrition availible a must for serious bodybuilders Explosive Growth: Everything You Ever Wanted to Know About Building Muscle

Fat Burning Training Routine With Diet

Hi every one welcome back to week 2 of Fat Burning Training Routine With Diet. If you have not yet seen the first week you can check it out by clicking the following link Fat Burning Training Routine With Diet week 1.

In this second week you will notice the training gets slightly harder than the first week and the diet a little stricter the number of repetitions are going up and your calories and carbs are going down.

4 week training routine week 2
Training routine 1 (monday and thursday)

chest:
explosive press ups: 2 sets of 5-7
dumbell benchpress: 2 sets of 5-7 (perform at a light weight)
dumbell benchpress: 2 sets 6 (on your last set perform a drop set)
barbell incline press: 3 sets of 6
low pully cable cross overs: 3 sets of 12(on your last set perform a drop set)

Shoulders:
dumbell shoulder press: 2 sets 5-7 (perform at a light weight)
dumbell shoulder press: 3 sets of 6 (on your last set perform a drop set)
barbell upright rows: 3sets of 6
cabel lateral raises: 2 sets of 12 (on your last set perform a drop set)
cable bent over lateral raises: 2 sets of 12 (on your last set perform a drop set)
dumbell shrugs: 3 sets of 6

Triceps:
close grip bench press: 3 sets 5-7 (perform at a light weight)
close grip bench press: 3 sets of 6
over head dumbell extensions: 3 sets of 6 (on your last set perform a drop set)

Training routine 2 (tuesday and friday)

Back:
single arm rows: 3 sets of 5-7 (perform at a light weight)
bent over rows : 3 sets of 6
wide grip pull downs: 3 sets of 6 (on your last set perform a drop set)

Biceps:
smith machine curl throws: 3 sets of 5-7 (perform at a light weight)
barbell curls: 3 sets of 6
incline dumbell curls: 3 sets of 6 (on your last set perform a drop set)

Forearms:
barbell reversewrist curls: 3 sets of 12

Training routine 3 (wednesday and saturday)

Legs:
squat jumbs: 3 sets 5-7 (perform at a light weight)
squats: 4 sets of 6
leg press: 3 sets 0f 6 (on your last set perform a drop set)
leg extensions: 3 sets of 12
super set with
leg curls: 3 sets of 12

Calves:
seated calf raises: 3 ses of 20
standing calf raises: 3 sets of 15

Abs:
reverse crunches: 3 sets to failure
super set with
cable crunches: 3 sets of 15

Diet week 2

Breakfast: 4 whole large eggs, 30g sultana bran with skimmed milk,
late morning snack: 2 scoops whey protien 30g nuts
Lunch: 1 tin tuna, 2 slices wholemeal bread with 1 spoonful low fat mayo
midday snack: plain low fat yogurt, 1 scoop of whey protien (mixed in)
pre workout snack: 1 scopp whey protien, 1 large banana
post workout snack: 2 scoops protien, 600ml gatorade
dinner: chicken breast,20 asparagus spears, 200g mixed green salad, 2 tablespoons low fat salad dressing.
night time snack: 225g cotage cheese, 1 table spoon of peanut butter.

keep tuning in over the next few days for week 3

Fat Burning Training Routine With Diet

Training Routine Week 1:
This training routine is a 4 week fat torching routine that if you stick to i can guarentee you WILL totaly strip the fat of your body, leaving you with a perfect lean body, this programme will work for anyone who does it, as long as you stick to the training routine and diet strictky, after all its only 4 weeks long.
Its all about will power people just stay away from the cakes and pies for a little while and your gonna get great results cheat and they wont be nearly as good, remember alot of people say diet is 80% of the battle and i have to say i totally agree.

This training routine is a 3 day split over a 6 day week, so you will be training monday to saturday, with sunday as your rest day repeating the training routine twice each week ,also there is a small amount of cardio after each weights session, during your routine you will be lifting heavy weights and minimising your rest periods in between sets, this will cause you to burn huge amounts of calories during and after your workout also reps will beformed fast and explosivley as this has also been proven to burn more calories than standard slowreps.

right guys here we go then this is week one training routine and diet

4 Week Training Routine Week One
training routine 1(Monday and Thursday)

Chest:
Explosive press ups: 2 sets of 3-5 reps (each rep is performed explosivly so your hands leave the floor).
Smith machine inline bench press throws: 2 sets of 3-5 reps (perform these on a light weight).
Smith machine inline bench press: 2 sets of 8
Dumbell bench press: 3 sets of 8
Cable crossovers: 3 sets of 10
Shoulders:
smith machine over head throws: 3 sets 3-5 reps (perform these on a light
weight).
smith machine over head: 3 sets of 8
smith machine upright rows: 3 sets of 8
smith machine upright rows: 3 sets of 8
dumbell lateral raises: 3 sets of 10
bent over lateral raises: 3 sets of 10
barbell shrugs: 3 sets of 8
Triceps:
close grip smith machine press throws: 3 sets of 3-5
smith machine close grip presses: 3 sets of 8
tricep pushdowns: 3 sets of 10

training routine 2 (Tuesday and Friday)

Back:
1 arm cable pulls: 3 sets of 3-5 (perform these on a light weight).
single arm rows: 3sets of 8
seated cable rows: 3 sets of 8
Biceps:
Smith machine curl throws: 3 sets of 3-5 (perform these on a light weight)
smith machine drag curls: 3 sets of 8
incline dumbell curls: 3 sets of 10
Forearms:
Barbell wrist curls: 3 sets of 10

training routine 3 (wednesday and saturday)

legs:
squat jumps: 3 sets of 3-5 (perform these with only your own body weight)
squats: 4 sets of 8
leg press: 3 sets of 8
leg extention: 3 sets of 8
leg curls: 3 sets of 8
Calfs:
standing calf raises: 3 sets of 12
super set these with
seated calf raises: 3 sets of 12

Diet week one:

Breakfast: 2 whole large eggs, 4 large egg whites, 230g of poridge, handful of blueberries.
Late morning snack: 2 scoops of whey protien, 1 whole wheat mufin, 1tbs of peanutbutter.
Lunch: chicken breast , medium sweet potatoe, mixed salad with 1 tablespoon light dressing.
midday snack: 100g sliced turkey meat, 2 slices wholemeal bread, beef and vegatable soup.
Preworkout snack: 1 scoop whey protien, 2 peices of fruit .
post workout snack: 1 scoop whey protien, litre of gatorade.
Dinner: chicken or fish, cup of brown rice, handfull of green beans.
night time snack: 250g cottage cheese, 2 table spoon of salsa.

So thats the first week for week 2 click the following link Fat Burning Training Routine With Diet week 2