Total Fat Loss Workout - Chris Mason Performance

Total Fat Loss Workout

I've got to be honest with you,

When most people think of a workout designed to help you lose weight, they automatically assume that the routine will consist of the treadmill, the rower, circuits and spin classes.

The assumption is that the most effective way to burn calories is simply through cardio based activities and even better if you can SEE the number of calories burned on a screen in front of you.

But for me, the most bang for your buck exercise will always be weight training and weight training is right at the heart of the CMP Transformation program. 

Why? Because weight training allows us to build muscle, strengthen existing muscle fibers, improve bone mineral density, improve posture, develop strong joints, raise metabolism at rest and during exercise and allow us create more variability in our exercise programming

Rather than just continuing to run for longer or perform more intervals, weight training allows us to pack in a good amount of quality stimulus into a relatively short period of time that continues to push the body towards the body composition results that we want. 

Problem is, most people aren't sure where to start with it or how to set up a weight training routine 

or have read so many different opinions, magazines and articles online about how to weight train that they end up performing the wrong routines for their goals and believe that the only way to build muscle and drop fat is through traditional body building splits which require more time and frequency in the gym than they're able to commit to

So, Why Not Work The Body As A Whole With Weights Instead?

One of my favourite styles of weight training to start a body transformation program with is a whole body program, in which every major muscle is trained during the session.

We've talked in previous articles about the importance of frequency when it comes to stimulating the pathways needed to build or retain muscle during a transformation program. The literature supports frequent activation and training of muscle groups over once per week stimulation like in traditional split training routines.

So the following routine is one that allows our body transformation coaching to start with an bang and a lays the foundation for a serious transformation result. 

I'm going to give you a few options for using this total body workout, right the way from straight sets to super sets and even giant sets if you're able to commandeer the space and the equipment!

Straight Sets

As the name suggests, straight sets are where you will take one exercise and complete the desired sets and reps before moving onto the next exercise in the sequence.

Straight sets can be a useful strategy to implement in your program if you're always exercising at time where your gym is busy or at peak times. 

Exercise

Sets & Reps

Rest

A. Chest Press

2-3 sets of 6 - 15 reps

45 - 90s

B. Pulldowns

2-3 sets of 6 - 15 reps

45 - 90s

C. Seated Rows

2-3 sets of 6 - 15 reps

45 - 90s

D1. Lateral Raises

2-3 sets of 6 - 15 reps

45 - 90s

D2. Rear Delt Rows

2-3 sets of 6 - 15 reps

45 - 90s

E. Lying Leg Curls

2-3 sets of 6 - 15 reps

45 - 90s

F. Split Squats

2-3 sets of 6 - 15 reps

45 - 90s

G. Leg Extensions

2-3 sets of 6 - 15 reps

45 - 90s

F. Planks

2-3 sets of As Long As Possible

45 - 90s

Upper / Lower Supersets

This upper / lower superset program is more commonly known as peripheral heart action training as we're placing a great demand on the cardiovascular and musculoskeletal systems abilities to deliver oxygenated blood to the working muscles, clear and expel waste products from the muscle tissue and create a constant supply of energy to continue to work at the capacity required.

This style of programming is one of my favourite ways to kick off body transformation coaching in my private gyms due to the rapid improvement in work capacity from using this program. The exercise selection, sets and reps and rest is then tailored to the individual. 

Exercise

Sets & Reps

Rest

A1. Chest Press

2-3 sets of 6 - 15 reps

45 - 90s

A2. Lying Leg Curls

2-3 sets of 6 - 15 reps

45 - 90s

B1. Lat Pulldowns

2-3 sets of 6 - 15 reps

45 - 90s

B2. Split Squats

2-3 sets of 6 - 15 reps

45 - 90s

C1. Seated Rows

2-3 sets of 6 - 15 reps

45 - 90s

C2. Leg Extensions

2-3 sets of 6 - 15 reps

45 - 90s

D1. Lateral Raises

2-3 sets of 6 - 15 reps

45 - 90s

D2. Rear Delt Rows

2-3 sets of 6 - 15 reps

45 - 90s

E. Planks

2-3 sets of As Long As Possible

45 - 90s

Giant Sets

Giant sets are another great option if you're short on time but want to provide the body with a metabolic stimulus required for your goals. Be warned though, giant sets can be brutal if done correctly. 

This style of programming is one that you may struggle to implement in a large commercial gym but could be one that you're able to save for those days where the gym is quieter and you're ready to push yourself hard

Exercise

Sets & Reps

Rest

A1. Chest Press

2-3 sets of 6 - 15 reps

45 - 90s

A2. Lying Leg Curls

2-3 sets of 6 - 15 reps

45 - 90s

A3. Lat Pulldowns

2-3 sets of 6 - 15 reps

45 - 90s

A4. Split Squats

2-3 sets of 6 - 15 reps

45 - 90s

B1. Seated Rows

2-3 sets of 6 - 15 reps

45 - 90s

B2. Leg Extensions

2-3 sets of 6 - 15 reps

45 - 90s

D1. Lateral Raises

2-3 sets of 6 - 15 reps

45 - 90s

D2. Rear Delt Rows

2-3 sets of 6 - 15 reps

45 - 90s

E. Planks

2-3 sets of As Long As Possible

45 - 90s

More Bang For Your Buck

All in all, total body training can be a great approach to take for your weight lifting workouts. 

They allow you to train a muscle more frequently, allow you to work across all energy systems whilst concurrently building muscle and improving fitness in the early stages of a transformation program. 

Another advantage is that total body workouts can be very time efficient and only require three to four workouts per week to start producing fantastic fat loss results.

That's why they're my 'more bang for your buck' workouts and ones that i can rely on time and time again to produce results.

Start making total body workouts a part of your routine! 

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Chris Mason