3 Full Body Workouts For Fat Loss
Eating broccoli, drinking plenty of water and pacing on the treadmill for
hours won’t make those extra pounds go away, you know. Instead, if your
plan is to trim your body fat once and for all, you should focus on
choosing a good full-body workout to help you get real results.
Why full-body? Because that’s the way to torch as many fat cells as
possible! Full-body workouts activate all muscles in the body, especially
the largest ones, and allow you to work with great intensity and
frequency, thus forcing your body to turn into a highly efficient
calorie-burning machine. By utilizing exercises that work as many muscle
fibers as possible, full-body workouts will help you achieve a constant
progress in building lean muscle. Furthermore, people who regularly
perform full-body workouts have increased muscular recovery rates and
higher levels of testosterone!
Below we have selected what we consider to be the 3 best full-body
workouts for fat loss, check them out! Each one is best paired with a
certain dieting style, which is a must-have combo when looking for optimal
results in the shortest period possible.
And if you’re ready for that final battle with unwanted fat, make sure to
try them!
JUST ONE WORD OF ADVICE
Considering that fat loss requires a reduced calorie intake, you should
be careful about the total volume you perform at the gym. It’s harder for
the body to fully recover after exercise when its energy reserves are
running low. And if you get into the loop of constant near-recovery, you
will be one step closer to overtraining and screwing up most of your
progress. Besides, you are most likely to struggle to come back as strong
with each session.
This is why we recommend you to perform one of the following workouts 3
times per week and leave a 48-hour window for rest and recovery between
each two sessions, or at least try to do minimum-intensity activities
during the off-days. In addition, if you make sure your dieting efforts
are also flawless, you are guaranteed to achieve top-level results.
1. LOW-VOLUME MULTI-JOINT STYLE
For whom?
This workout would be the most useful for those who are eating a low-carb
diet in order to get leaner, as it has a reduced volume and therefore
wouldn’t leave their muscles totally depleted afterward. In other words,
thanks to the low rep range involved, those who are craving to see the
famous “muscle pump” are better off scrolling a bit further down. Here,
your primary aim will be to maintain the previous weight you had been
using on the bar so that you can keep your strength level constant.
For best results, alternate between these two workouts.
WORKOUT 1
| EXERCISE | SETS | REPS |
| Barbell Squat | 3 | 6-8 |
| Barbell Bench Press (medium grip) | 3 | 6-8 |
| Bent-Over Barbell Row | 3 | 6-8 |
| Upright Barbell Row | 3 | 6-8 |
| Crunches | 3 | 8-10 |
WORKOUT 2
| EXERCISE | SETS | REPS |
| Barbell Deadlift | 3 | 6-8 |
| Barbell Incline Bench Press (medium grip) | 3 | 6-8 |
| Wide-Grip Lat Pulldown | 3 | 6-8 |
| Lateral Raise (with bands) | 2 | 6-8 |
| Standing Calf Raise | 2 | 8-10 |
| Superman | 2 | 8-10 |
2. FULL BODY DEPLETION STYLE
If you prefer cycling your carbs, you need a cutting full-body workout
that will eliminate nearly all carbohydrates from the body, so that when
you follow it up with a high-carb meal, the muscles will absorb as much of
it as possible, thus promoting better recovery and better gains. Carb
cycling can help retain lean muscle mass while cutting, increase energy
levels and most importantly, prevent weight loss plateaus due to a slowed
metabolism.
Perform the following workout once in a while, especially when your
fat-burning efforts have come to a stall, to accelerate the work of your
fat-burning enzymes. That being said, it’s best done in a circuit fashion
where you do one set of each exercise and then proceed onto the next. Keep
the rest pauses short to increase metabolic damage.
DEPLETION FULL BODY WORKOUT
| EXERCISE | SETS | REPS |
| Leg Press | 2 | 10-15 |
| Barbell Bench Press (medium grip) | 2 | 10-15 |
| Seated Cable Rows | 2 | 10-15 |
| Barbell Shoulder Press | 2 | 10-15 |
| Barbell Lunge | 2 | 10-15 |
| Butterfly | 2 | 10-15 |
| Wide-Grip Lat Pulldown | 2 | 10-15 |
| Side Lateral Raise | 2 | 10-15 |
| Standing Calf Raise | 2 | 10-15 |
| Dumbbell Bicep Curl | 2 | 15-20 |
| Push-Ups | 2 | 15-20 |
| Hanging Leg Raise | 2 | 15-20 |
3. TIME-PRESSED FULL BODY STYLE
This last variation of a cutting full-body workout is best suited for
people with a very busy schedule and very little free time, who are
usually trying to find workouts that allow them to make the most use of
their gym time. Therefore, the following high-intensity workout is
designed to be maximally effective, and to help you balance your cardio
workouts.
Who ever said that you must slave to the gym in order to get in shape? In
fact, more and more research studies suggest that shorter, high-intensity
workouts can yield greater results than conventional fitness routines.
This is mainly because intense but shorter bouts of exercise can boost
long-term exercise capacity, accelerate metabolism and help you burn
calories for longer.
TIME-PRESSED FULL BODY WORKOUT
| EXERCISE | SETS | REPS |
| Barbell Full Squat | 2 | 6-8 |
| Barbell Bench Press (medium grip) | 2 | 6-8 |
| Dumbbell Shoulder Press | 1 | 8 |
| Dumbbell Bicep Curl | 1 | 10-12 |
| Triceps Pushdown (with rope attachment) | 1 | 10-12 |
| Sit-Up | 1 | 15 |
