Weight Loss Training Programme
When going on the cut, necessary components are that you burn as much energy as possible, rest where you can and eat enough to retain all the hard-earned muscle you gained during your gaining cycle. The following program is a 6-day a week program, designed for those who want to lose weight / go on a cut.
Making sure you have enough energy to perform your workouts and have enough amino acids to prevent your muscle from breaking down is vital.
In terms of supplementation, the following is what you will need.
- DB: Dumbbell
- BB: Barbell
- Reps: The number of times you perform the full movement of any given exercise. Example: If you do 12 dumbbell bicep curls per arm, you've done 12 reps.
- Sets: The number of times you complete a set amount of reps of an exercise. Example: if you're looking to complete 4 sets of 12 reps of dumbbell bicep curls, you will complete 12 reps (that's 1 set), rest, complete 12 more reps (that's 2 sets), rest again, and carry on in this fashion until you complete 4 sets.
- Tempo: The speed (in seconds) at which you perform each phase of any given movement. There are 4 phases: eccentric phase (lowering the weight), 1st pause (the pause at the bottom of the movement once you've lowered the weight), concentric phase (lifting the weight), second pause (the pause at the top of the movement once you've lifted the weight.) In practice, a 2-0-1-0 tempo squat for 12 reps means this: Take 2 seconds to slowly lower the weight / squat down, do not pause at the bottom, take 1 second to lift the weight / stand back up, do not pause at the top, repeat this for 11 more reps.
- Rest: The time (in seconds) for which you should rest after completing a set of any given exercise, before starting the next set or the next exercise in your programme.