Losing fat requires a combination of exercise and a healthy diet. Here is a complete fat loss workout and diet program to help you achieve your goals:
Workout Program:
Day 1: Full-Body Strength Training
Warm-up: 5-10 minutes of light cardio (e.g., walking, jogging, jumping jacks)
Squats: 3 sets of 12 reps
Deadlifts: 3 sets of 12 reps
Bench press: 3 sets of 12 reps
Pull-ups: 3 sets of as many reps as possible
Planks: 3 sets of 60 seconds
Day 2: Cardio
Warm-up: 5-10 minutes of light cardio
High-intensity interval training (HIIT): 30 seconds of all-out effort (e.g., sprinting), followed by 60 seconds of rest. Repeat for 15-20 minutes.
Cool-down: 5-10 minutes of light cardio
Day 3: Rest
Day 4: Full-Body Strength Training
Warm-up: 5-10 minutes of light cardio
Lunges: 3 sets of 12 reps
Overhead press: 3 sets of 12 reps
Bent-over rows: 3 sets of 12 reps
Dumbbell curls: 3 sets of 12 reps
Dumbbell triceps extensions: 3 sets of 12 reps
Day 5: Cardio
Warm-up: 5-10 minutes of light cardio
Steady-state cardio: 30-60 minutes at a moderate intensity (e.g., jogging, cycling, rowing)
Cool-down: 5-10 minutes of light cardio
Day 6: Rest
Day 7: Rest
Diet Program:
For fat loss, you need to create a calorie deficit by consuming fewer calories than your body burns. Here are some guidelines to follow:
Eat a variety of whole, nutrient-dense foods, including fruits, vegetables, lean protein sources (e.g., chicken, fish, tofu), whole grains, and healthy fats (e.g., nuts, seeds, avocado).
Avoid processed and high-calorie foods, such as sugary drinks, fried foods, and fast food.
Drink plenty of water throughout the day to stay hydrated and help curb your appetite.
Eat small, frequent meals throughout the day to keep your metabolism revved up.
Use portion control to ensure you're not overeating.
Track your calorie intake using a food diary or app to ensure you're staying within your calorie goal.
Remember, losing fat takes time and consistency. Stick to your workout and diet program, and don't give up if you don't see immediate results. With dedication and persistence, you can achieve your fat loss goals.