This is not a "fat loss" rotation in terms of being high intensity. From information I've taken from a website called aworkoutroutine.com I came up with this 5 day rotation. I have a busy job and working out 6 days a week never works for me. The rotation is based along some principles included on that site...
1. Fat loss occurs with a caloric deficit (nothing too drastic, still need your energy)
2. Eating at a caloric deficit, you likely will not be able to sustain high intensity for too long before you become overtrained or burnt out (I experienced this with a month long RWH rotation)
3. It is important to preserve muscle during fat loss. You likely won't build muscle per say (ie. hypertrophy) but you can maintain and still increase your strength
4. If you have only one workout to do that day, make it strength instead of cardio
5. Cardio is still beneficial, but the same if not more can be achieved thru diet changes
So, here is what I came up with. It is a 3 day weight training split. I will be alternating these two weeks for a few weeks using the same workout dvds so that I can see Progressive Overload with my strength gains. Then I will switch up what workouts I use. As I get older I also need to work on flexibility more so yoga is an actual workout day, not something I do on a "rest" day. I don't have an exact order to these, will tweak that each week as my body and work schedule dictates, putting in the 2 rest days where appropriate.
Week 1
--Upper Body Split more strength oriented (Burn Sets Chest, Triceps) + abs
--Cardio of choice (may alternate weeks of steady state and HiiT)
--Metabolic workout of choice, but something with light weights included not just pure cardio
--UB split (Burn Sets Back, Biceps) + abs
--Lower Body more strength (Pyramid Lower body standing only) + Burn Sets Shoulders
Week 2
--Metabolic workout of choice
--Lower body endurance + abs (Lean Legs & Abs)
--Upper body total more endurance (CTX Upper Body or PUB)
--Yoga
--Lower body endurance + abs (Great Glutes)
In week 2 I may do a lower body "split" as in one day standing the other day floor work, or the second day leg work something like RWH Lower Body Circuit or XTrain's Cardio Leg Blast. It's a work in progress!
1. Fat loss occurs with a caloric deficit (nothing too drastic, still need your energy)
2. Eating at a caloric deficit, you likely will not be able to sustain high intensity for too long before you become overtrained or burnt out (I experienced this with a month long RWH rotation)
3. It is important to preserve muscle during fat loss. You likely won't build muscle per say (ie. hypertrophy) but you can maintain and still increase your strength
4. If you have only one workout to do that day, make it strength instead of cardio
5. Cardio is still beneficial, but the same if not more can be achieved thru diet changes
So, here is what I came up with. It is a 3 day weight training split. I will be alternating these two weeks for a few weeks using the same workout dvds so that I can see Progressive Overload with my strength gains. Then I will switch up what workouts I use. As I get older I also need to work on flexibility more so yoga is an actual workout day, not something I do on a "rest" day. I don't have an exact order to these, will tweak that each week as my body and work schedule dictates, putting in the 2 rest days where appropriate.
Week 1
--Upper Body Split more strength oriented (Burn Sets Chest, Triceps) + abs
--Cardio of choice (may alternate weeks of steady state and HiiT)
--Metabolic workout of choice, but something with light weights included not just pure cardio
--UB split (Burn Sets Back, Biceps) + abs
--Lower Body more strength (Pyramid Lower body standing only) + Burn Sets Shoulders
Week 2
--Metabolic workout of choice
--Lower body endurance + abs (Lean Legs & Abs)
--Upper body total more endurance (CTX Upper Body or PUB)
--Yoga
--Lower body endurance + abs (Great Glutes)
In week 2 I may do a lower body "split" as in one day standing the other day floor work, or the second day leg work something like RWH Lower Body Circuit or XTrain's Cardio Leg Blast. It's a work in progress!
