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10 Week Ultimate Fat Loss Workout & Diet Program

The good news is that you can have abs, toned muscles, athleticism, and overall improved health and fitness just in 10 weeks.

You might have come across several fat loss workouts and diet programs that didn’t help you get that desired look and shape. Well, the reason is not far-fetched.

Many programs out are not realistic and not well-planned out, so a lot of people tend to give up along the line when there is no result forthcoming.

And most times, the result is always you going back to your unhealthy lifestyle.

More so, conventional programs focus on working to build abs or just tone up a bit, but most times, you’re likely to fall off the bandwagon in less than 5 weeks. Yea, when you start feeling pains in your back, knees or arms, you tend to plateau on your exercises and most likely quit.

So what’s the essence of all the effort? All wasted. You tend to feel guilty and less motivated to try again.

But do you know you don’t have to follow a blind workout and diet program? Yea, it’s 2020, and it’s time for you to get it right.

The good news is that you can have abs, toned muscles, athleticism, and overall improved health and fitness just in 10 weeks. Surprised right? Yea, you can! With our 10-week ultimate fat loss workout and diet program, you can shred fat and better your health without having to overwork yourself in the gym or stick to any tough exercise routine.

And the interesting part is that our program helps you not only to get that desired shape but also to show you how to maintain it for the rest of your life.

More so, we would give you a detailed diet plan for the next 10 weeks. We’ll show you what exactly to eat, how much cardio you need to do, and how to weight train.

Remember! These 10 weeks ultimate fat loss workout and diet program is meant for the following people:

  • Men and women who are looking for a well-structured and effective program to lose fat.
  • Beginner athletes who want to build a fitness level and strength to match their new body.

What you’ll achieve from this fat loss workout and diet program

  • Improved Flexibility
  • Fat loss
  • Increased strength and muscle mass
  • Better physique and gains long-term

10-week Fat Loss Workout Plan

This 10-week workout plan is not a strict exercise routine. You can choose the cardio of your choice, but it has to be something that gets your heart moving, be it elliptical, treadmill, or swimming.

You’ll notice that the workout starts slow. Yep, it progresses to get you into shape over 10 weeks. Remember to take at least one day of rest between your workouts in the first 5 weeks.  Then from the 6th week, you can perform the workouts using 2 days on, 1 day off pattern.

NOTE:

Duration: 30- 45 minutes

Frequency: 3× weekly

Exercise type: Weight loss training

Intensity: Moderate/ steady

Repetition: varies by exercise

Rest: 90 seconds

10 Weeks Fat Loss Workout Split

Day 1- Lower Body (Part I)

Day 2: Upper Body (Part I)

Day 3: Off

Day 4: Lower Body (Part II)

Day 5: Upper Body (Part II)

Day 6: Off

Day 7: Off

The 10 Week Workout Plan

Week 1: Perform three cardio workout sessions (6, 11, and 6 minutes)

Week 2: Perform three cardio workout sessions (10, 12, and 10 minutes)

Week 3: Perform three cardio workout sessions (12, 14, and 12 minutes)

Week 4: Perform three cardio workout sessions (16, 20, and 16 minutes)

Week 5: Perform three cardio workout sessions (22, 22, and 22 minutes)

Week 6: Perform four cardio workout sessions (22, 25, 22, and 25 minutes)

Week 7: Perform four cardio workout sessions (25, 28, 25, and 28 minutes)

Week 8: Perform four cardio workouts sessions (28, 31, 28, and 31 minutes)

Week 9: Perform four cardio workouts sessions (31, 36, 31, and 36 minutes)

Week 10: Perform four cardio workouts sessions (36, 40, 31, and 45 minutes)

 

10 Week Ultimate Fat Loss Workouts

Upper Body (Part I)

Seated Barbell Press- 3 sets and 8-10 reps

Inclined Bench Press- 3 sets and 8-10 reps

Pull-Ups- 3 sets and 10 reps

Dumbbell Curl- 3 sets and 10-12 reps

Dumbbell Row with one arm- 3 sets and 10-12reps

Skull crushers- 3 sets and 10-12 reps

 

Lower Body (Part I)

Plank- 3sets and 60-sec reps

Leg Curl- 3 sets and 12-15 reps

Leg Extension- 3 sets and 12-15 reps

Twisting Hanging Knee Raise- 3 sets and 20 reps

Leg Press Calf Raise- 3 sets and 15-20 reps

Squats- 3 sets and 8-10 reps

 

Upper Body (Part I)

Barbell Row- 3 sets and 8-10 reps

Dumbbell Bench Press- 3 sets and 10 reps

Cable Tricep Extensions- 3 sets and 10-12 reps

Lateral Pull Down- 3 sets and 12-15 reps

Lateral Raise with dumbbells- 3 sets and 12-15 reps

EZ Bar Preacher Curl- 2 sets and 10-12 reps

 

Lower Body (Part II)

Stiff Leg Deadlift- 3 sets an 8-10 reps

Cable Crunch- 3 sets and 20 reps

Walking Dumbbell Lunge- 3 sets and 10 reps

Russian Twist- 3 sets and 20 reps

Leg Press- 3 sets and 15-20 reps

Seated Calf Raise- 3 reps and 15-20 reps

 

10-week Diet Program

Each week will consist of the following eating patterns:

  • Low carb days – 3 days weekly
  • Moderate carb days – 3 days weekly
  • High carb days – 1 day weekly

Please use our TDEE & Macro Calculator, choose the respective macro presets (Low carb, Moderate carb or High carb) to calculate your macros.

However, you can adjust the different types of eating days to suit your lifestyle. For example, you can leave the high-carb days for special occasions like during family functions, or when you have a hangout with old-time friends.

More so, you can adjust your calorie intake based on your metabolism.

Women (Age 20-25) – Increase your daily calories by 200

Women (Age 40 and above) – Reduce your daily calories by 200

Men (Age 20-25) – Increase your daily calories by 300

Women (Age 40 and above) – Reduce your daily calories by 300

Pro Tip: Use our TDEE calculator to calculate your Daily Calories for a successful fat loss journey.

10 Week Diet Program for Women

Week 1: Eat low-carb diets with 1500 calories for 3 days, a high-carb diet with 2900 calories for one day, and moderate-carb diets with 1500 calories for 3 days.

Week 2: Eat low- carbs diets with 1300 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate-carbs with 1500 calories for 3 days

Week 3: Eat low-carb diets with 1200 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate-carb diets with 1500 calories for 3 days.

Week 4: Eat low-carb diets with 1100 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate-carb diets with 1500 for 3 days.

Week 5: Eat low-carb diets with 1400 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate-carb diets with 1400 calories.

Week 6: Eat low-carb diets with 1300 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate-carb diets with 1400 calories for 3 days.

Week 7: Eat low-carb diets with 1200 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate-carb diets with 1400 calories for 3 days.

Week 8: Eat low-carb diets with 1200 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate-carb diets with 1400 calories for 3 days.

Week 9: Eat low-carb diets with 1400 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate –carb diets with 1500 calories for 3 days.

Week 10: Eat low-carb diets with 1200 calories for 3 days, high-carb diets with 1800 calories for 1 day, and moderate-carb diets with 1400 calories for 3 days.

Remember! Your fat intake should be 20-30% of your daily calories. So once you determine the number of calories you’re getting from protein and fat, fill your diet with carbohydrates.

Also, you can have up to 10% of your calorie supply from junk/dirty foods. This helps you to manage cravings and handle situations where you’d prefer a snack.

[Related Reading: 10-Week Ultimate Mass Building Program]

10-Week Diet Program for Men

Week 1: Eat low-carb diets with 2200 calories for 3 days, high-carb diets with 2600 calories for 1 day, and moderate-carb diets with 2300 calories for 3 days.

Week 2: Eat low-carb diets with 2100 calories for 3 days, high-carb diets with 2600 calories for 1 day, and moderate-carb diets with 2300 calories for 3 days.

Week 3: Eat low-carb diets with 2000 calories for 3 days, high-carb diets with 2600 calories for 1 day, and moderate-carb diets with 2300 calories for 3 days.

Week 4: Eat low-carb diets with 1900 calories for 3 days, high-carb diets with 2600 calories for 1 day, and moderate-carb diets with 2300 calories for 3 days.

Week 5: Eat low-carb diets with 2200 calories for 3 days, high-carb diets with 2600 calories for 1 day, and moderate-carb diets with 2200 calories for 3 days.

Week 6: Eat low-carb diets with 2300 calories for 3 days, high-carb diets with 2600 calories for 1 day, and moderate-carb diets with 2200 calories for 3 days.

Week 7: Eat low-carb diets with 2200 calories for 3 days, high-carb diets with 2600 calories for 1 day, and moderate-carb diets with 2200 calories for 3 days.

Week 8: Eat low-carb diets with 2100 calories for 3 days, high-carb diets with 2700 calories for 1 day, and moderate-carb diets with 2200 calories for 3 days.

Week 9: Eat low-carb diets with 2000 calories for 3 days, high-carb diets with 2700 calories for 1 day, and moderate-carb diets with 2200 calories for 3 days.

Week 10: Eat low-carb diets with 1900 calories for 3 days, high-carb diets with 2700 calories for 1 day, and moderate-carb diets with 2200 calories for 3 days.

Remember! The recommended amount of protein for every man is a minimum of 180 grams per day. But if you have large muscle mass, you can eat an extra 200 to 220 grams of protein daily.

More so, fats should cover 20-30% of your daily calorie intake. So always fill your eating plan with carbohydrates after determining your calories from fats and proteins.