Fat Loss HIIT Program

Jul 19, 2011
Fat Loss HIIT Program

Here is a 2 week advanced Fat loss Workout

This Program was designed for the advanced lifter or fitness enthusiast who is striving to lose weight and build muscle.

Losing Weight and building muscle go hand in hand. The ideal way to do so of course is manage your nutrition correctly, but the type of training program you execute has dramatic influence over your success. This Plan is just the prescription for those of us who want to burn the calories and the fat while building muscle.

One of the many benefits of HIIT is that it keeps you going the entire time you are training. You will get more out of the time spent in the gym without the rest periods being used up to chat or sit and stare at the clock. HIIT training is essential for those of us who are serious about losing fat FAST and building muscle. The one drawback to HIIT Training is only the fact that if you are looking to dramatically increase your strength and push MAX weight for each rep, it probably isn't for you. The reason is because executing HIIT training requires short rest periods and sometimes almost none. When you are looking to push for heavier weight, you need optimal 90-120 rest periods in between sets. HIIT Training is usually performing higher reps than you normally would if you are looking to push higher amounts of weight. Repeat the workout again in weeks 3 and 4 increasing the weight the final 2 weeks.

Nutrition is Key for this Plan as the calories do have to be enough to give you the energy to keep you going and be able to get through an entire workout session. The Below Nutrition Plan is outlined to help give you the fuel needed to finish each program strong. I highly recommend utilizing the recommended supplements as a way to help push through as well. With HIIT, the workouts have to be obviously intense enough to have your heart rate continuously spiked, but your body has to have enough fuel to sustain the energy expenditure. When you are trying to lose weigh the goal is to burn more calories than you consume. This is why to help overcome the grey area of sustaining energy throughout a workout we supplement Protien, BCAA's, and other sports nutrition products into each of our plans. There are many proteins, amino products, pre workout etc out on the market that are made available to us. Of course we all have our favorites. For this plan we got together with Team MRI to help give a recommended stack listed below.

Take care guys,

Mike McErlane

The Nutrition-


Daily Meal Plan

Breakfast
Milk, calcium fortified, cow's, fluid, skim or nonfat : 1 cup : 86 cal
Oatmeal, cooked, regular, fat not added in cooking : 1-1/2 cup, cooked : 218 cal
Egg, white only, cooked : 3 white : 49 cal
Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal

Calories: 462   Carb=79g Prot=29g Fat=4.6g


Snack 1
Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal
Flax seeds : 1/2 Typical Serving : 22 cal
Pretzel, hard, multigrain : 9-1/2 pretzel (Include nuggets) : 107 cal

Calories: 455   Carb=36g Prot=60g Fat=6.9g


Lunch
Spinach, raw : 2 cup : 13 cal
Carrots, raw : 6 thin strip or stick : 5 cal
Rice pilaf : 3/4 cup : 194 cal
Fish, NS as to type, baked or broiled : 1 fillet (6-1/4" x 3" x 3/8") : 143 cal

Calories: 356   Carb=37g Prot=30g Fat=9.3g


Snack 2
Apple, raw : 1 large (3-1/4" dia) (approx 2 per lb) : 125 cal
Almonds : 1/2 Typical Serving : 82 cal

Calories: 208   Carb=35g Prot=3.2g Fat=8.1g


Dinner
Fajita with chicken and vegetables : 2 tortilla : 726 cal

Calories: 726   Carb=89g Prot=40g Fat=24g


Snack 3
High protein bar, soy base : 50g : 229 cal

Calories: 229   Carb=23g Prot=9.9g Fat=9.5g


Total Calories: 2435   Carb=298g Prot=172g Fat=62g

Remember if you are interested in more custom programming login and or create your own custom plan if you have not done so and find your custom workouts in the workout tab at the top. Good luck and give us feedback.
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Machine Leg Press Both Legs 1 30 Legs
Dumbbell Static Lunge 1 12 Legs
Standing Squat With Band 1 25 Legs
HIIT Training 1 5 Cardio
Barbell Squat 3 10 Legs
Prone Machine Leg Curl Both Legs 3 15 Legs
Barbell Front To Back Lunge 3 15 Legs
HIIT Training 1 5 Cardio
Seated On Bench Cable Lat Pulldowns Alternating Arms 3 10 Back
Standing Overhead Cable Pulldowns Both Arms 3 10 Back
Seated On Ball Wide Grip High Rows With Band Both Arms 3 10 Back
Standing Shrugs With Band 3 15 Shoulders
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Dumbbell 4 30 Abs
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Bench Press On Bench With Band 2 30 Chest
Barbell Bench Press On Bench 3 6 Chest
HIIT Training 1 5 Cardio
Dumbbell Bench Press On Bench Both Arms 3 15 Chest
Standing Chest Fly With Band One Arm 3 10 Chest
Close Grip Push Ups 3 10 Chest
Standing High Cable Chest Press Both Arms 3 10 Chest
HIIT Training 1 5 Cardio
Standing Bicep Curl Barbell With Band Both Arms 3 10 Arms
Standing Kickbacks Both Arms With Band 3 10 Arms
Standing Bicep Curl Dumbbell Alternating Arms 3 10 Arms
Standing Cable Triceps Extension Both Arms 3 10 Arms
Ball and Band Preacher Curls One Arm 4 15 Arms
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Dumbbell 4 30 Abs
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Standing Barbell Military Press 2 15 Shoulders
Barrel Throws with Band 3 10 Shoulders
HIIT Training 1 5 Cardio
Standing Side Raise With Band Both Arms 3 10 Shoulders
Standing Front Raise With Band Alternating Arms 3 10 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 3 6 Shoulders
HIIT Training 1 5 Cardio
Standing Full Range Lateral Raise With Band Both Arms 3 10 Shoulders
Standing Cable Upright Row Both Arms 3 10 Shoulders
Dumbbell Bent Over Wide Grip Rows Both Arms 3 10 Back
Standing Overhead Pulldowns With Band Both Arms 3 15 Back
HIIT Training 1 5 Cardio
Laying On Ground Dumbbell Prone Cobras 3 15 Back
Laying On Ball Abdominal Crunch With Cable 4 15 Abs
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Incline Bench Press On Bench With Band 3 10 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 6 Chest
HIIT Training 1 5 Cardio
Standard Push Ups On Ground/Power Push Up 3 10 Chest
Standing Low Cable Flys Both Arms 3 10 Chest
Standing Incline Chest Press With Band Both Arms 3 10 Chest
HIIT Training 1 5 Cardio
Standing Bicep Curl Dumbbell Both Arms 3 5 Arms
Standing Bicep Curl Dumbbell Alternating Arms 3 5 Arms
Standing High Bicep Curls One Arm 3 10 Arms
Dips 3 15 Chest
Laying On Bench Dumbbell Tricep Extension Both Arms 3 12 Arms
Standing Kickbacks Alternating Arms With Band 3 25 Arms
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Cable 4 15 Abs
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Front Squat 3 10 Legs
Barbell Sumo Squat 3 10 Legs
HIIT Training 1 5 Cardio
Barbell Walking Lunge 3 6 Legs
Dumbbell Side Lunge 3 10 Legs
Step Ups Alternating Legs 2 10 Legs
HIIT Training 1 5 Cardio
Machine Military Press Alternating Arms 3 12 Shoulders
Standing Shoulder Press With Band Both Arms 3 10 Shoulders
Standing Cable Side Raise One Arm 3 15 Shoulders
Standing Cable Front Raise Both Arms 3 12 Shoulders
Standing Cable Upright Row Both Arms 3 12 Shoulders
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Cable 4 20 Abs
Week 2
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Machine Leg Press Both Legs 1 25 Legs
Dumbbell Static Lunge 1 15 Legs
Standing Squat With Band 1 30 Legs
HIIT Training 1 5 Cardio
Barbell Squat 3 6 Legs
Prone Machine Leg Curl Both Legs 3 8 Legs
Barbell Front To Back Lunge 3 10 Legs
HIIT Training 1 5 Cardio
Seated On Bench Cable Lat Pulldowns Alternating Arms 4 8 Back
Standing Overhead Cable Pulldowns Both Arms 4 6 Back
Seated On Ball Wide Grip High Rows With Band Both Arms 2 15 Back
Standing Shrugs With Band 3 15 Shoulders
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Dumbbell 4 25 Abs
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Bench Press On Bench With Band 1 30 Chest
Barbell Bench Press On Bench 3 12 Chest
HIIT Training 1 5 Cardio
Dumbbell Bench Press On Bench Both Arms 3 15 Chest
Standing Chest Fly With Band One Arm 3 10 Chest
Close Grip Push Ups 3 15 Chest
Standing High Cable Chest Press Both Arms 3 8 Chest
HIIT Training 1 5 Cardio
Standing Bicep Curl Barbell With Band Both Arms 3 20 Arms
Standing Kickbacks Both Arms With Band 3 20 Arms
Standing Bicep Curl Dumbbell Alternating Arms 3 12 Arms
Standing Cable Triceps Extension Both Arms 3 25 Arms
Ball and Band Preacher Curls One Arm 3 10 Arms
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Dumbbell 3 25 Abs
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Standing Barbell Military Press 2 15 Shoulders
Barrel Throws with Band 4 6 Shoulders
HIIT Training 1 5 Cardio
Standing Side Raise With Band Both Arms 4 8 Shoulders
Standing Front Raise With Band Alternating Arms 4 8 Shoulders
Standing Dumbbell Rear Delt Raise Both Arms 3 15 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 3 15 Shoulders
Standing Cable Upright Row Both Arms 3 15 Shoulders
Dumbbell Bent Over Wide Grip Rows Both Arms 3 6 Back
Standing Overhead Pulldowns With Band Both Arms 3 20 Back
Laying On Ground Dumbbell Prone Cobras 2 10 Back
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Cable 3 30 Abs
HIIT Training 1 5 Cardio
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Incline Bench Press On Bench With Band 3 10 Chest
Dumbbell Incline Bench Press On Bench Both Arms 3 8 Chest
HIIT Training 1 5 Cardio
Standard Push Ups On Ground/Power Push Up 3 12 Chest
Standing Low Cable Flys Both Arms 4 12 Chest
Standing Incline Chest Press With Band Both Arms 4 10 Chest
HIIT Training 1 5 Cardio
Standing Bicep Curl Dumbbell Both Arms 3 15 Arms
Standing Bicep Curl Dumbbell Alternating Arms 3 8 Arms
Standing High Bicep Curls One Arm 2 15 Arms
Dips 3 15 Chest
Laying On Bench Dumbbell Tricep Extension Both Arms 3 12 Arms
Standing Kickbacks Alternating Arms With Band 3 20 Arms
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Cable 4 30 Abs
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Front Squat 3 10 Legs
Barbell Sumo Squat 3 5 Legs
HIIT Training 1 5 Cardio
Barbell Walking Lunge 3 6 Legs
Dumbbell Side Lunge 3 6 Legs
Step Ups Alternating Legs 1 20 Legs
HIIT Training 1 5 Cardio
Machine Military Press Alternating Arms 4 6 Shoulders
Standing Shoulder Press With Band Both Arms 4 8 Shoulders
Standing Cable Side Raise One Arm 3 8 Shoulders
Standing Cable Front Raise Both Arms 3 8 Shoulders
Standing Cable Upright Row Both Arms 3 12 Shoulders
HIIT Training 1 5 Cardio
Laying On Ball Abdominal Crunch With Cable 3 25 Abs

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