How to write a fat loss program in 7 steps

As a Personal Training in London I sometimes feel I should pick up the latest fitness magazine and have a browse through. This is by NO means because I think the articles published in these fitness magazines are any good; I really don’t. It is more of a curiosity in the hope that the fitness industry is getting better and improving. Unfortunately I am disappointed nearly every time by articles titled 6 weeks to a 6 pack or Get the bum of Pippa Middleton. These workouts are just made up crap, designed to sell magazines.

This article is not so much going to give you a program but more of an overview into how to write a proper training program. If you follow this template of 7 simple steps you will find yourself achieving real results and staying injury free.

1. Establish goals of the sessio

If you want to get results you have to be focused, and there is no better way at focusing than to establish or re-establish your goals. You should already have your long term and medium term goals mapped out. What I am talking about here is session goals. Do you plan to lift heavier in a given exercise or do you plan on lifting more reps or reducing the rest time. Whatever your goal is, make sure you know exactly what you want to achieve during the session. When I am training my clients I will always spend some time at the beginning of their sessions visualising goals with them, making sure they are focused about the job in hand.

2. Soft tissue work
Self-Myofascial Release technique performed on a foam roller will improve flexibility, function and performance and reduce injury. In a nutshell, you use your own bodyweight to roll on the round foam roller to massage away any adhesions (knots), tightness, or any other restrictions back to the ideal soft tissue.

3. Mobility and movement preparatio

This is designed as a modern day warm up. Your goal is to prepare your body for the activities to follow by working on joint mobility patterns. It is important to warm your joints up by taking them through the complete range of motion in order to establish perfect movement patterns.

4. Activation
These are corrective exercises designed to rebalance your body and awaken any inhibited or switched off muscles. For example, in today’s world we spend far too much time sitting down. This leads to your glutes (butt muscles) switching off and hips tightening. If this is the case you should work in specific movements to awaken the glutes and specific stretches to release the hips. Having a Personal Trainer do a comprehensive assessment will tell you exactly what muscles are short and tight, what muscles are long and weak and what muscles are inhibited.

5. Fat loss Strength training
In this phase of the workout you should focus on the big bang for your buck exercises, I personally like a full body approach when it comes to fat loss. Functional exercises such as squats, deadlifts, lunges, push ups, pull ups and core work combined with supersets, tri sets and short rest intervals are the key here. Your goal is to work as many muscles in the body and get your body in the right hormonal environment allowing you to burn massive amounts of fat calories.

6. Energy system work
I like to call this the finisher. This is the point of your workout where you need to make that final push to the finish line. Some good methods here include intervals, complexes, tabatas, and medicine ball circuits. Challenge yourself to really get your heart and lunges working hard for a maximum fat loss benefit.

7. Flexibility and rejuvenatio

During this phase you should focus on cooling your body down and stretching tight muscles. This is done predominantly with static stretches isolating tight muscles. Finally make sure you get a nutritious post work out meal.