Full Body Fat Loss Routine by Joel Marion
I've used this program multiple times in the past. It's a good starting place if you are unsure about how to set up full body workouts. You train different planes on different days and the volume is low so overtraining isn't an issue as long as you are not starving yourself.
HAPPY LIFTING! 
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Full Body Fat Loss
By Joel Marion
There comes a time in every physique conscious individual's calendar year where they have an epiphany something to the effect of "Hey, I'm fat." This usually falls around the April/May months for those of you who took your winter bulk one step too far and for those who have just been flat out lazy and depressed for the past four months as a result of approximately 6.7 minutes of daylight per day with an average temperature of 4 degrees. So, naturally, when thinking of an article topic for this update, I took the above known truth into consideration and decided to hook you up with a program to unfatten yourself. The below is a training routine that I have been using with my clients for quite some time now, but have yet to unveil to the general public. The results have been pretty sweet, so whether you're climbing out of that winter slump or if you just need to strip away a few more pounds in order to achieve ultimate shreditude, you should find Full Body Fat Loss extremely beneficial. Consider it the fat loss brother to Full Body Frenzy.
Here We Go
The program is set up as a 4-workout per week routine, 2 of which are strength based sessions and the other 2, metabolic/fat loss sessions. If you are familiar with my previous writings, you know that I normally advocate heavy training during a fat loss phase and tend to shy away from higher rep work (check out Ripped, Rugged, and Dense 2.0 for the benefits of heavy training while dieting). Having said that, there are obvious metabolic benefits to lighter, longer duration sets, especially in a full body setting, and beings that we're covering our bases with two full body strength based workouts each week, we're going to include some higher rep work as well to gain said metabolic benefit. Really, this program is the best of both worlds.
How you choose to implement these 4 workouts into a weekly split is up to you. Mon-Tues-Thur-Friday works well as does Tues-Wed-Fri-Sat; it's really up to you so long as you are not working out 3 days in a row (and for those of you who aren't aware, Mon-Tues-Sat-Sun is four days in a row, not two and two with a break in between; you'd be surprised).
For each workout, you'll be choosing one exercise from the following list:
Upper Body Push Options
Horizontal Plane- Flat, Incline, or Decline Bench Press (Barbell or Dumbbell), Close-grip Bench Press, Iso-ballistic Push-ups
Vertical Plane- Standing Military Press, Push Press, Push Jerk, Dips, Wide-grip Dips, Close-grip Triceps Push Press
Upper Body Pull Options
Horizontal Plane- Bent-over Row (Supinated or Pronated Grip), One-arm Dumbbell Rows, Seated Rows (Triangle Attachment, Straight Bar Attachment, Double-D Bar Attachment)
Vertical Plane- Pull-ups (Pronated, Supinated, Semi-supinated Grip), Pulldowns (Pronated, Supinated, Semi-supinated grip, Wide Pronated Grip, w/ Double D Bar Attachment)
Lower Body Quad Dominant Options
Back Squat, Front Squat, Lunges, Leg Press, Hack Squats, Duck Deadlifts
Lower Body Hip Dominant Options
Deadlift (Sumo or Conventional), Romanian Deadlift, Sumo Squats, Good Mornings, 1-leg Back Extensions, Glute-ham Raises
The Program
Day 1- Strength Emphasis
Set/Rep Scheme: 3x5
Upper Body Movement Plane: Vertical
Select one exercise from each category and Superset them in the following fashion:
A1) Upper Body Push
A2) Lower Body Quad Dom
B1) Upper Body Pull
B2) Lower Body Hip Dom
Alternate between A movements with one minute rest until all 3 sets of both are complete. At that point, move onto the B movements.
Day 2- Metabolic Emphasis
Upper Body Movement Plane: Horizontal
Select one exercise from each category and superset them in the following fashion:
A1) Upper Body Push
A2) Lower Body Quad Dom
A3) Upper Body Pull
A4) Lower Body Hip Dom
Repeat the superset (all 4 exercises with only 30 seconds between sets) 3 times at 12 reps per set. Decrease the load use for all exercises by 10% each time you repeat the superset.
Day 3- Strength Emphasis
Same as Day 1 only Upper Body Movement Plane = Horizontal
Day 4- Metabolic Emphasis
Same as Day 2 only Upper Body Movement Plane = Vertical
The program is pretty self explanatory. With the way I've set things up, you will be able to maintain and even gain strength while dropping body fat at an accelerated rate. Given the demanding nature of the metabolic days, I would only perform two HIIT cardio sessions in addition to the weight training routine, and possibly one other moderate session. Walking and/or very low intensity activity outside is always fair game; enjoy the nice weather while it's here. Oh, and if you want to sound really cool when talking about this program, just use the abbreviation FBFL. Good luck this summer.
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12-26-2008
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