Weight Loss Workout Programs

Losing weight is a war that must be fought on two separate but equally important fronts--in the kitchen and in the gym. Most people intuitively understand how to eat for maximum fat loss, but unfortunately, knowing how to work out to lose weight is not quite that simple. A good workout for weight loss should be metabolically challenging--you should be performing a high volume of work within a relatively short span of time. Two solid weight loss workout programs are 10x3 For Fat Loss and EDT.

10x3 For Fat Loss

10x3 For Fat Loss simply refers to performing 10 sets of three repetitions per set per exercise to stimulate fat loss. Most trainees feel that fat loss is caused by endless repetitions of moderate loads. While that will certainly work, it is hardly the ideal way to go about losing weight while retaining as much lean body mass as possible. And as increased lean body mass is related to keeping your metabolism burning brightly, keeping muscle loss in check while dieting is goal one.

10x3 For Fat Loss is a four day a week program. Two of those days will contain weight training sessions with additional interval cardio training at the end. The day after each weight training session, perform 10 minutes of jumping rope for additional cardio and fat burning work. The day after rope jumping will be a rest day, then the cycle starts anew--weight training, rope jumping, off day. Continue this for four to six weeks, or until you reach your weight loss goal.

For your weight sessions, you will be performing four exercises, each for ten sets of three reps. During the first session of the week, perform deadlifts, pullups (or lat pulldowns), front squats, and dips. During the second training session of the week, perform back squats, rows, romanian deadlifts, and military press. At the conclusion of either weight workout, perform 10 minutes of cardio (on a machine or on the track), alternating between 30 seconds of sprinting and 60 seconds of a slower, resting pace.

EDT for Fat Loss

EDT is another system of weight training that will facilitate your weight loss efforts. An EDT workout is performed three or four times per week, with each workout divided into four 15-minute blocks. During the first block, you will be performing a core movement for four to six sets of two to three reps--this should take about 15 minutes. During each subsequent block, you will be training two separate exercises, which you will be performing back-to-back with minimal rest in between. After completing each 15-minute block, rest for 5 minutes before moving on to the next. For each session, record the total number of repetitions you manage to accomplish on each exercise, and attempt to break that record during the following week's training session.

By constantly performing more work in the same amount of time, you will stimulate ever-increasing amounts of fat loss. Just do not perform any two EDT workouts on back-to-back days. Keeping a rest day between the training sessions will keep your body fresh and ready to perform.

EDT uses an A-B-A pattern, which means you will be repeating the same workout twice in 1 week (the A workout twice the first week, then beginning with the B workout on the second week). For the A workout, begin by performing the bench press as your core movement. For the second block, do back extensions and pull-ups. During the third block, perform tricep extensions and standing high jumps. During the fourth block, perform knee raises and EZ-bar curls.

On day two of the workout, perform the following: Block one is squats for your core movement, block two is decline step-ups with right and left leg, block three is incline dumbbell press and preacher curls, and block four is seated calf raises and sit-ups with a twist at the top of the movement.

Alternate these workouts for 4 to 6 weeks for optimal results.