Lose High Body Fat Workout Plan and Strategy:
If your body resembles any of the pictures below then quite likely your body fat percentage is between 20 to 30%. If you are already into physical exercises or sports and stuck with no changes happening to your physical appearance OR you are the one with body fat between 20-30 and never done any physical exercise before, keep reading and implement the workout routine and exercises as suggested we guarantee you will make substantial gains in your fat loss journey. Also read the related nutrition plan: Lose High Body Fat Diet Plan and Strategy
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If you make changes to your lifestyle as suggested below, you can easily bring down your body fat to 20%. Right workout routine supported by right nutrition are important parameters to bring down body fat to 20%. Here are important points for workouts and exercises:
1. Start an exercise regime
If you are not in any kind of physical exercises, sign up a membership at your neighbourhood Gym or start something at your apartment’s Gym or give it a try at your neighbourhood park, choose something which works for you and you can do it regularly. If you are already into physical activities such as walking or exercising and you are stuck at body fat percentage between 20 and 30 then it’s time to change your workout routines. Your body must have got used to the physical challenges and demands for more intense routines to change further.
2. Start easy
At 30% body fat for sure you cannot run a marathon and yes there is no need to run one as well. Start easy, don’t try to lose all fat in one day, have patience, your first goal can be a continuous walk for 2 KM and 10 full squats with 10 push ups. If you are already into some easy routines then add some new exercises to increase the intensity and drop the body fat further.
3. Mix HIIT with Steady State Cardio
HIIT(High Intensity Interval Training) is quite a buzz nowadays and is very useful for fat loss. At 30% body fat you won’t able to perform HIIT with right intensity, but still try to incorporate it smartly in your workouts. Some HIIT examples for you:
i. Brisk Walk for 5 min immediately followed by Slow jog for 2 min (Repeat it 5-7 times)
ii. 3 min of low resistance cross-trainer immediately followed by 1 min of high resistance cross-trainer (Repeat it 5-7 times)
iii. 10 push ups immediately followed by 10 squats (Repeat it 3-4 times)
iv. 1 min of Jump Rope immediately followed by 10 Jumping Jacks (Repeat it 5-7 times)
If all of the above are simple for you then try adding more reps or do a timing based HIIT example 60 seconds of push ups followed by 60 seconds of squats
Do not ignore SSC (Steady State Cardio) completely, in a week 3 days of SSC and 2 days of HIIT should be the way to start. For those who still wondering about SSC, it’s the normal cardio most of us do in the Gym example: 20 min continuous walking or jogging on a treadmill at a steady pace, 15 min of continuous workout on a crosstrainer at a steady resistance.
4. Don’t get obsessed with Abs Training
We see many people with big tummy crunching hard on decline benches thinking it will take the bulge away, if you are the one doing it STOP IMMEDIATELY. In fact don’t even try any abs workout with a 30% body fat on your side. Three things will only help you in getting the fat percentage down ONE Good Nutrition TWO Good Cardio routines THREE Good Strength training. The size of your tummy will automatically reduce as your body fat comes down. Just follow the workout routine provided for high body fat percentage category and you will see some great results in couple of months provided you are following a healthy lifestyle. Don’t waste your time on crazy ab routines floating around on internet. Focus on your abs after your body fat comes down to 20% or below. If your body fat is more towards 20s like 21, 22 till 25 you can add some planks and basic abs exercises no need to try complex abs exercises such as reverse crunches or hanging leg raises.
5. Focus on Form
Doing any exercise in the right FORM is the key, it will not only give your body proper definition, but will all help you increase your strength enormously. Don’t get motivated by another guy or gal in the Gym who is lifting much more weight than you, you have to understand you are a beginner and you just can’t sacrifice right exercising form over weight. Just keep your ego outside the exercise room if you want to transform your body correctly. If your body fat is more towards 20s like 21, 22 till 25 and you are already used to lighter weights then do ensure that you are progressively adding higher weights for your resistance/weight training.
6. High Reps with minimum rest
Any exercise you do, ensure you doing it for 15 reps and with minimum rest in between the sets. A 60 sec rest would be good enough time between your various sets. This will ensure the right intensity during your workout and will keep your heart rate on higher side which will ensure more fat loss. If your body fat is more towards 20s like 21, 22 till 25 and you are already used to lighter weights then do add higher weights with reps ranging from 8-10. The heavier weight low rep training should be smartly added along with low weight high rep training. Do check the workout routine provided for high body fat percentage category and you will see some great results in couple of months.
7. Maintain good intensity
We see lot of people chit chatting around in between their sets and workouts, you don’t do that, never let your body cool down in between or your heart rate go down to the normal levels while working out. If you on a treadmill and able to talk to your neighbour treadmill friend easily means your intensity is not right, stay focused and work hard towards your dream body.
8. Master these exercises
Three exercises you have to master without which whatever happens you cannot transform your body:
i. Bench Press / Push ups: Quite likely you won’t be able to perform this exercise with 40% body fat. Start with floor push ups, if you cannot do floor push ups start with push ups against a wall or a horizontal bar with inclined body position, start somewhere.
ii. Squats: The best exercise for your lower body is Squats, don’t start with barbell on your back on day one, take it easy, start with your body weight squats and slowly graduate to barbell or a dumbbell. Do ensure to follow proper form otherwise it can be bad for your knees
iii. Dead Lift: Deadlift primarily works for your lower back and is a very good exercise for overall fat loss and lean muscle development. Here also start it easy with dumbbell to get the right form and slowly graduate to barbell. Remember form is the KEY
9. Don’t run behind Machines
If you really want to build your strength and re-shape your body focus more on free weights training to start with. Free weight trainings are the ones done with dumbbells and barbells. As a starter don’t run behind the machines for your exercises. Free weight training calls for stabilizing your body to perform the exercises which involves lot many other muscles for stabilization which in turn makes it harder and more effective
10. Focus on Floor workouts as well
Apart from weight training and Cardio do focus on floor exercises as well, they are equally effective and will expedite your journey to fat loss. Some popular floor exercises are Burpees, Jumping Jacks, Jumping Squats, Jumping Lunges, Mountain Climbers, High Knees, Stationery Sprinting and many more. Incorporate these and no one can stop you from getting the dream body of your life.
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