The training program for weight loss is designed so that the athlete can minimize the fat layer and preserve muscle mass as much as possible. The most important thing in this process is to create a permanent calorie deficit and keep it always at the same low level. To this end, the athlete must use a protein diet and train in a strength style. The fact is that a calorie deficit depends on the balance of energy consumption and calorie intake, and it is much easier to reduce calorie intake than to increase energy expenditure. For example, 30 minutes of cycling will allow you to burn calories, and a bag of grape juice more than compensates for them. Which is easier, giving up a juice pack, or pedaling for 30 minutes? You decide!

Aerobic exercise will also primarily burn muscle, not fat, since it is easier to utilize glycogen and fat droplets in muscle fiber cells than to break down subcutaneous fat in order to accumulate lack of energy from it. In addition, the muscles themselves are active consumers of energy, so the body in conditions of lack of energy will try in every possible way to get rid of them. On the contrary, a training program for weight loss should be aimed at making the muscles vital for the body. There is only one way to achieve this result – to give the muscles a heavy power load every workout, so that the body tries to preserve the muscles, because without them it will not be able to endure this load!

On the other hand, a lack of calorie intake will interfere with strength training, so in such a situation, you should reduce the volume of training, but keep the working weights in the basic exercises. In general, formative and isolating exercises during this period should be forgotten! The training program for weight loss should be composed exclusively of basic exercises. The duration of training during this period should be reduced from 40-60 minutes to 30-40 minutes along with a warm-up, and the rest between sets remains the same – 30-60 seconds. The bottom line is that training is a process of destruction of muscle tissue, which the body then restores during rest, and restores it with a small margin. When the muscles become slightly larger than they were before the previous workout, this is called supercompensation. But, since during weight loss, the body is in conditions of a lack of nutrients, then it has nothing to restore the muscles, as a result of which it becomes pointless and harmful to give them too much stress.
On the contrary, in order to prevent catabolic processes in the body after training, it is recommended to take BCAA amino acids, that is, amino acids with branched side chains. These amino acids include leucine, isoleucine, and valine. These amino acids are indispensable, that is, the human body cannot synthesize them from anything, as a result of which their nutritional value is very high. But in this case, it is not the nutritional value that is important, but the fact that the athlete quickly compensates for their lack, because if you do not compensate for the lack of something from the outside, the body will begin to compensate for it by eating itself. Where can the body get essential amino acids? That’s right, from the muscles! Therefore, if you do not want to lose muscle mass during “drying”, then take BCAAs and eat foods that have a lot of such amino acids.

Amino acids, in particular essential amino acids, are found in large quantities in animal protein. That is why we recommend that you combine a protein diet and a training program for weight loss. The most valuable essential amino acid is leucine, so special emphasis should be placed on it. As a result, the protein diet of a bodybuilder involves the addition of eggs to each specific meal, since eggs contain a lot of leucine. The bottom line is that it’s not enough to just eat a certain amount of protein, it’s important to eat a certain ratio of amino acids so that this protein can be absorbed and benefit you, and not float down the drain. You can read more about this in the article about the protein diet.

As for the training program, its task is to create an appropriate hormonal background that will prevent muscle tissue catabolism. The hormone that can help you with this is testosterone. Basic exercises stimulate the production of this hormone the most, which is another reason to include them in your weight loss training program. In addition, these exercises also increase active energy consumption, thus, barbell squats will not only help preserve muscle, but also stimulate the burning of subcutaneous fat. Therefore, summing up, we can say that during weight loss it is necessary to adhere to a low-volume strength training program and use a protein diet.

Another important point is the training of the press, since they usually lose weight in order to see the press cubes on the stomach, so you need to pump the press during this period. You probably already know that in order to pump up the press, that is, in order for it to be visible, it is necessary not only to hypertrophy it, but also to remove the fat layer. In fact, the most important thing is to remove the fat layer. To locally accelerate fat burning, the press must be trained at the end of the workout. Thus, you will create a pumping effect and pump a lot of blood there, and with it hormones, as a result of which subcutaneous fat from the abdomen will leave faster than from other places. It is important to note that this effect can only be achieved if you lose weight everywhere, that is, point burning of fat is not possible, but with a general decrease in the level of subcutaneous fat, you can locally remove fat faster than in other parts of the body.

The scheme of the training program for weight loss

Legs chest
Barbell Squats – 4 sets of 12 reps
Bench press – 4 sets of 8 reps
Incline Press – 4 sets of 8 reps
Hanging Leg Raises – 3 sets max reps

back shoulders
Deadlift – 4 sets of 6 reps
Wide grip pull-ups – 3 sets of the maximum number of times
Seated Press – 3 sets of 10 reps
Bent Over Row – 3 sets of 10 reps
Hanging Leg Raises – 3 sets max reps

Legs and hands
Barbell Squats – 4 sets of 8 reps
Superset:
Biceps curls – 3 sets of 10 reps
Close Grip Press – 3 sets of 10 reps
Superset:
Hammers – 3 sets of 10 reps
Standing French Press – 3 sets of 10 reps
Hanging Leg Raises – 3 sets of max reps