6 Weeks Shredded (Fat Loss): Weight Training Workout and Diet Plan

Shredded (Fat Loss) Weight Training Workout and Diet Plan - Fitzabout

The 6 Week Shredded (Fat Loss) Workout and Diet Plan is designed to help you reach your fitness goals.

6 Weeks Shredded (Fat Loss) Workout Plan

This Six weeks Shredded (Fat Loss) program will have four days of weight training on Monday, Tuesday, Thursday and Friday, and cardio and abs training on Wednesdays and Saturdays. And Sunday will be your rest day (Off day).

Workout Schedule

DAYSWORKOUT PLAN
MondayWeight training
(Shoulders, Triceps + Upper Abs)
TuesdayWeight training
(Chest, Upper Back + Lower Abs)
WednesdayCardio and abs
(Cardio + Upper Abs)
ThursdayWeight training
(Lat, Mid Back, Biceps + Lower Abs)
FridayWeight training
(Quads, Hamstrings, Calves + Upper Abs)
SaturdayCardio and abs
(Cardio + Lower Abs)
SundayRest day (Off day)

The 6 Week Shredded (Fat Loss) workout plan is not easy, but it will definitely transform your body if you follow it. The key is to ask yourself if having a great body is worth it for you. In fact, to my mind, part of getting something is knowing what you have to give up in order to get it. If you decide to follow this Shredded (Fat Loss) program, you may find that showing off in the swimming pool is much better than missing a workout.

1. Monday: Weight Training (Shoulders, Triceps + Upper Abs)

Shoulder and Triceps Workout
EXERCISESSET-2SET-2SET-3
SHOULDERS EXERCISES:
1. Super set
1a. Dumbbell Shoulder Press
1b. Rear Delt Cable Fly
15reps12reps10reps
2. Giant set
2a. Dumbbell Side Raise
2b. Cable Front Raise
2c. Rear Delt Dumbbell Fly
12reps10reps10reps
3. Giant set
3a. Dumbbell Front Raise
3b. Cable Side Raise
3c. Dumbbell Arm Circles
10reps10reps10reps
TRICEPS EXERCISES:
4. Super set
4a. Dumbbell Skull Crusher
4b. Triceps Push-down
12reps10reps10reps
5. Super set
5a. Rope Overhead Extension
5b. Dumbbell Kick Back
12reps10reps10reps
6. Giant set
6a. Rope overhead Extension (on bench)
6b. Close Hand Pushups
6c. Tricep Bench Dips
12reps10reps8reps
Upper Abs Workout
EXERCISESSET-2SET-2SET-3
1. Super set
1a. Incline Crunches
1b. Incline Twist
20reps20reps20reps
2. Super set
2a. Standing Rope Crunches
2b. Standing Rope Side Crunches
20reps20reps20reps
3. Super set
3a. Rope Crunches on Knee
3b. Rope Oblique Crunches on Knee
20reps20reps20reps
4. Super set
4a. Crunches on Lat Machine
4b. Dumbbell Side Bend with rotation
20reps20reps20reps
5. Regular set
5a. Stomach Vacuum (5sec hold)10times10times10times

2. Tuesday: Weight Training (Chest, Upper Back + Lower Abs)

Chest and Upper Back Workout
EXERCISESSET-2SET-2SET-3
CHEST EXERCISES:
1. Giant set
1a. Dumbbell Inclined Press
1b. Dumbbell Flat Bench Press
1c. Dumbbell Decline Press
12reps10reps8reps
2. Super set
2a. Cable Fly
2b. Decline Cable Fly
15reps12reps10reps
3. Drop set
3a. Incline Dumbbell Fly6reps,
8reps,
10reps,
12reps,
6reps,
8reps,
10reps,
12reps
6reps,
8reps,
10reps,
12reps
4. Super set
4a. Decline Pushups
4b. Regular Pushups
12reps10reps8reps
UPPER BACK EXERCISES:
5. Giant set
5a. High Angle Rope Upright Row
5b. Mid Angle Rope Upright Row
5c. Low Angle Rope Upright Row
10reps10reps10reps
6. Extended set
6a. Dumbbell Shrugs15reps,
12reps,
10reps,
8reps,
10reps,
12reps,
15reps
15reps,
12reps,
10reps,
8reps,
10reps,
12reps,
15reps
15reps,
12reps,
10reps,
8reps,
10reps,
12reps,
15reps
Lower Abs Workout
EXERCISESSET-2SET-2SET-3
1. Super set
1a. Laying Leg Pull-in
1b. Mountain Climber Cross Body
20reps20reps20reps
2. Super set
2a. Hanging Knee Raise
2b. Side Bridges
20reps20reps20reps
3. Super set
3a. V-Crunches
3b. Hanging side Raise
20reps20reps20reps
4. Super set
4a. Decline Planks (on the Bench)
4b. Cricket Short Crunch
20reps20reps20reps

3. Wednesday: Cardio and Abs (HIIT Treadmill + Upper Abs)

20 Minutes Cardio (HIIT Treadmill)
TIMESPEEDTOTAL TIMESPRINT
RECOVERY
0:013.05minutesWarm-up
5:01-5:306.030secondsSprint
5:31-6:0030secondsRecovery
(jump off the Treadmill)
6:01-6:306.530secondsSprint
6:31-7:0030secondsRecovery
7:01-7:307.030secondsSprint
7:31-8:0030secondsRecovery
8:01-8:307.530secondsSprint
8:31-9:0030secondsRecovery
9:01-9:308.030secondsSprint
9:31-10:0030secondsRecovery
10:01-10:308.530secondsSprint
10:31-11:0030secondsRecovery
11:01-11:309.030secondsSprint
11:31-12:0030secondsRecovery
12:01-12:309.530secondsSprint
12:31-13:0030secondsRecovery
13:01-13:3010.030secondsSprint
13:31-14:0030secondsRecovery
14:01-14:3010.030secondsSprint
14:31-15:0030secondsRecovery
15:01-20:003.05minutesWalk slow (cool down)
Upper Abs Workout
EXERCISESSET-2SET-2SET-3
1. Super set
1a. Incline Crunches
1b. Incline Twist
20reps20reps20reps
2. Super set
2a. Standing Rope Crunches
2b. Standing Rope Side Crunches
20reps20reps20reps
3. Super set
3a. Rope Crunches on Knee
3b. Rope Oblique Crunches on Knee
20reps20reps20reps
4. Super set
4a. Crunches on Lat Machine
4b. Dumbbell Side Bend with rotation
20reps20reps20reps
5. Regular set
5a. Stomach Vacuum (5sec hold)10times10times10times

4. Thursday: Weight Training (Lat, Mid Back, Biceps + Lower Abs)

Lat, Mid Back, and Biceps Workout
EXERCISESSET-2SET-2SET-3
LAT AND MID BACK:
1. Giant set
1a. Wide Grip Lat Pull Down
1b. Close Grip Lat Pull Down
1c. Machine Rows
12reps10reps10reps
2. Super set
2a. Dumbbell Rows
2b. Single Hand Cable Lat Pulldown
15reps12reps10reps
3. Super set
3a. Straight Bar Pull down
3b. Rope Rows
12reps10reps10reps
BICEPS EXERCISES:
4. Super set
4a. Machine Preacher Curl (Long Head)
4b. Close Grip Machine Preacher Curl (Short Head)
15reps12reps10reps
5. Super set
5a. Dumbbell Hammer Curl
5b. Cable Overhead Biceps Curl
12reps10reps10reps
6. Giant set
6a. Cable Conc. Curl (Mid-Lower Angle)
6b. Cable Curl 45*
6c. Laying Biceps Curl
12reps10reps8reps
Lower Abs Workout
EXERCISESSET-2SET-2SET-3
1. Super set
1a. Laying Leg Pull-in
1b. Mountain Climber Cross Body
20reps20reps20reps
2. Super set
2a. Hanging Knee Raise
2b. Side Bridges
20reps20reps20reps
3. Super set
3a. V-Crunches
3b. Hanging side Raise
20reps20reps20reps
4. Super set
4a. Decline Planks (on the Bench)
4b. Cricket Short Crunch
20reps20reps20reps

5. Friday: Weight Training (Quads, Hamstrings, Calves + Upper Abs)

Quads, Hamstrings, and Calves Workout
EXERCISESSET-2SET-2SET-3
1. Super set
1a. Dumbbell Squat
1b. Dumbbell Step-up
15reps12reps10reps
2. Super set
2a. Dumbbell Lunges
2b. Dumbbell Sumo Squat
15reps12reps10reps
3. Super set
3a. Leg Extension
3b. Laying Leg Curl
15reps12reps10reps
4. Super set
4a. Rope Side Lunges
4b. Rope Cross Lunges
12reps10reps10reps
5. Giant set
5a. Standing Calf Raise Toe Inward
5b. Standing Calf Raise Toe Outward
5c. Seated Calf Raise With Dumbbell
12reps10reps8reps
Upper Abs Workout
EXERCISESSET-2SET-2SET-3
1. Super set
1a. Incline Crunches
1b. Incline Twist
20reps20reps20reps
2. Super set
2a. Standing Rope Crunches
2b. Standing Rope Side Crunches
20reps20reps20reps
3. Super set
3a. Rope Crunches on Knee
3b. Rope Oblique Crunches on Knee
20reps20reps20reps
4. Super set
4a. Crunches on Lat Machine
4b. Dumbbell Side Bend with rotation
20reps20reps20reps
5. Regular set
5a. Stomach Vacuum (5sec hold)10times10times10times

6. Saturday: Cardio and Abs (Cardio + Lower Abs)

20 Minutes Cardio (HIIC Treadmill)
TIMESPEEDTOTAL TIMESPRINT/RRECOVERY
0:013.05minutesWarm-up
5:01-5:306.030secondsSprint
5:31-6:0030secondsRecovery
(jump off the Treadmill)
6:01-6:306.530secondsSprint
6:31-7:0030secondsRecovery
7:01-7:307.030secondsSprint
7:31-8:0030secondsRecovery
8:01-8:307.530secondsSprint
8:31-9:0030secondsRecovery
9:01-9:308.030secondsSprint
9:31-10:0030secondsRecovery
10:01-10:308.530secondsSprint
10:31-11:0030secondsRecovery
11:01-11:309.030secondsSprint
11:31-12:0030secondsRecovery
12:01-12:309.530secondsSprint
12:31-13:0030secondsRecovery
13:01-13:3010.030secondsSprint
13:31-14:0030secondsRecovery
14:01-14:3010.030secondsSprint
14:31-15:0030secondsRecovery
15:01-20:003.05minutesWalk slow (cool down)
Lower Abs Workout
EXERCISESSET-2SET-2SET-3
1. Super set
1a. Laying Leg Pull-in
1b. Mountain Climber Cross Body
20reps20reps20reps
2. Super set
2a. Hanging Knee Raise
2b. Side Bridges
20reps20reps20reps
3. Super set
3a. V-Crunches
3b. Hanging side Raise
20reps20reps20reps
4. Super set
4a. Decline Planks (on the Bench)
4b. Cricket Short Crunch
20reps20reps20reps

Note: There is no rest in between the exercises, during workout take 60 seconds rest after super set and 90 seconds rest after giant set.

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How to carry out the Shredded (Fat Loss) training

Do giant sets and super sets, with no rest in between sets, do three exercises one after the other in giant set and two exercises one after the other in super set.

  • When you do the 12-10-8 reps, that means:
    1. In your first set, you should choose a weight in which you fail in the 12 rep range.
    2. In your second set, pick a weight in which you fail in the 10 rep range.
    3. Your third set, in which you fail in the 8 rep range.
  • Speed: Lift under control; Do not just throw around weights. Take 1 second to lift the weight and 1 second to 2 seconds to lower the weight.
  • Rest Period: Rest about 60 seconds to 90 seconds between each giant set, super set, drop set and extended set, and rest 2 to 3 minutes between the muscle groups.

Nothing will boost your metabolism more effectively than the challenging workouts given above! These face-pace workouts are definitely for fat loss, cut-up and getting lean.

Shredded (Fat Loss) Nutrition and Supplements

Shredded (Fat Loss) Nutrition and Supplements, burn your fat at an extremely efficient rate. It keeps your metabolism at an optimal rate throughout the diet, promote optimal recovery, maintain your muscle mass. The Shredded (Fat Loss) diet also emphasize your ability to maintain a high energy level in Gym.

Nutrient and micronutrient balance

If you don’t provide your body with the proper balance of macronutrients (proteins, carbs, fats) and micronutrients (vitamins and minerals), you’ll never reach your goal of becoming shredded.

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In other words, if you try to get your body to burn fat by starving it of one or more nutrients, you’ll hit a plateau in a head on collision that won’t be easy to recover from.

The intention is to include everything in your diet to keep your body running at 100 percent of its potential, and this in return will reward you by maintaining a high metabolic rate.

Let’s analyze the concepts:

Macronutrients (Proteins, Carbs, Fats)

Proteins

You’ll find plenty of protein in this “Shredded (Fat Loss) Diet Plan”, with each meal packed with the important food source.

Many people make the mistake of reducing their protein intake, protein is one of the most essential things[1], without enough protein you will lose your muscle mass at an extremely high rate and sabotage the fat burning efforts.

Carbs

All your carbohydrates will come from fibrous sources.

Unless you’re taking in your post-workout shake, you won’t be allowed any simpler sources. Its role is to reduce protein, maintain energy levels in the gym, and also involves the release of insulin after a workout.

Remember, your body releases cortisol at an incredible rate after a workout! Cortisol has been proven to reduce the production of thyroid hormone[2], the lower your production in this area, the slower your metabolic rate.

Fats

Those who say that all fats are bad for you are, of course, dangerously incorrect.

As it turns out, if you want to prevent cancer, plant-based fats are powerful cancer-fighters[3]. If you are currently battling colon cancer, prostate cancer or breast cancer, it is essential to include plant-based fats in your diet on a daily basis.

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Healthy fats include extra-virgin olive oil, flax seed oil, and fats from plant sources such as nuts, seeds, peanut butter and coconut. They also improve your heart health (cardiovascular health) and fight weight gain and obesity.

Micronutrients (Vitamins and Minerals)

A game that many athletes play with their diet is their regular intake of vitamins.

In other words, they take them when they want to, and that’s a rarity! You need to take a multivitamin and multimineral every day without fail.

National Institutes of Health in 2006 and the 2010 Dietary Guidelines for Health and Americans concluded that there was not enough evidence to recommend for or against the use of any vitamins, including multivitamins, to prevent heart disease, cancer, and other chronic conditions. [4] [5]

Observational studies have looked at possible links between multivitamin use and cancer. The Physicians’ Health Study II nudges evidence in the direction of benefit for a standard multivitamin—multimineral.[5]

Essential Supplements

Emphasize three or four essential supplements that everyone should be taking during the 6 Week Shredded Program. The list could more, but suffice it to say that the concepts below are vital to your success!

If you take into account each of the micro and macro nutrients, and give them their due, you will get the following from the diet:

  • A high metabolic rate in throughout whole diet
  • Give better pump in the gym
  • You’ll potentially maintain all your muscles
  • Get recover fast
  • You will feel more refreshed
  • You won’t be as sore

1. Multivitamins

As multivitamins help support macronutrient requirements, you should start the day with a good natural multivitamin and mineral supplement.

It is supposed to support overall health and wellness, boost energy levels and help muscles recover from workouts. The best time to take a multivitamin is in the morning.

2. Whey Protein Isolate

The next supplement that highly recommends to everyone is a high quality protein supplement i.e. Whey Protein Isolate or Whey Protein.

Protein is everywhere. Protein supplements can make your life a lot easier and ensure that you do not miss out on this essential nutrient. Everything you see in the mirror is protein – your hair, skin, eyes and muscles. Protein responsible for tissue growth and repair.[6]

Protein supplements can be taken at any time of the day when you need a snack or a meal replacement. But I recommend taking a protein shake straight after your shredded post-workout workout meal to give your muscles the nutrients they need to kick-start recovery and growth.

Note: Remember to follow the serving size as it is recommended for each individual protein supplement so that you don’t overdose on calories.

BCAA (Branched Chain Amino Acid)

Branched chain amino acids (BCAAs) are an essential amino acid that the body does not make on its own.

There are three BCAAs:

  1. Leucine
  2. Isoleucine
  3. Valine

BCAAs are important for muscle growth. While whey protein is rich in BCAAs, consuming additional BCAAs during your workout can further enhance recovery and provide a quick source of muscle energy. As a result, BCAAs can improve workouts and enhance performance.

Pre-Workout Supplements

A good pre-workout supplement will cover the bases with quality branched-chain amino acids, creatine, beta-alanine and betaine, not to mention stimulants like caffeine[7]:

  • To boost your focus and training intensity
  • Muscle strength
  • Pumps to increase endurance
  • Increase muscle mass
  • Promote muscle growth

For stimulants, the best and safest bet is caffeine. It is one of the most studied sports nutrition supplements on the market and is often shown to improve athletic performance. Not only does clinical research show that caffeine is very safe, but it may also enhance overall health.[8][9][10]

For performance gains, you need at least 200mg of caffeine before a workout for it to be effective.[11]

6 Week Shredded Diet Schedule

DAYSLOW CARBS – HIGH CARBS
MondayHigh protein and low carb
TuesdayHigh protein and low carb
WednesdayHigh protein and low carb
ThursdayHigh protein and low carb
FridayHigh protein and low carb
SaturdayHigh protein and low carb
SundayHigh carb and moderate protein

Monday to Saturday: High Protein and Low Carb Meal

Microbreakdown: Calories = 2000; carbs = 120g, protein = 209g, fat = 82g.

30 minutes before Breakfast
INGREDIENTSQUANTITIES
Black coffee
or
Green tea
1 cup
1. Breakfast
INGREDIENTSQUANTITIES
Oat Meal:
Oats1/2 cup
Whey protein1 scoop
Almonds12
Raisins12
Apple1/2
Cinnamon1 pinch
Water1/2 cup
Multivitamin1
2. Mid-morning Snacks
INGREDIENTSQUANTITIES
High Protein Cup Cake:
Whey protein1 scoop
Whole egg1
Peanut butter1 Spoon
Green tea1 cup
3. Lunch
INGREDIENTSQUANTITIES
Chicken breast (grilled or roasted or boiled)100g
Kidney beans1/4 cup
Olive oil1/2 spoon
Apple vinegar1 spoon
Almonds10
Raisins10
Green veggies:
Cabbage1/2 cup
SpinachLil bit
Cucumber1/4
Carrot1 whole
Tomatoes1/2
4. Evening snacks
INGREDIENTSQUANTITIES
Eggs white (boiled)4
Whole eggs (boiled)1
Yogurt (low fat)1 cup
Apple1/3
5. Dinner
INGREDIENTSQUANTITIES
Chapati (whole wheat)1
Yogurt (non-fat)1/4
Kidney beans1/2 cup
Cabbage2 tablespoon
Onion2 tablespoon
Cucumber2 tablespoon
Tomato2 tablespoon
Ketchup1 spoon
Saltsprinkle
Peppersprinkle
Olive oil1 spoon
6. 30 minutes Before bed
INGREDIENTSQUANTITIES
Yogurt (low-fat)1 cup
Whey protein or casein protein1 scoop
Almonds15
Pre Workout
INGREDIENTSQUANTITIES
Amino energy (BCAAs) (5-10 g)1 sp
Creatine monohydrate1 sp
Water200 ml
Post Workout drink
INGREDIENTSQUANTITIES
Whey protein isolate1.5 scoop
BCAAs5g
Multivitamin1
Banana1
Water250 – 300 ml

Sunday: High Carb and Moderate Protein Meal

Microbreakdown: Calories = 2000; carbs = 221g, protein = 166g, fat = 50g.

30 minutes before Breakfast
INGREDIENTSQUANTITIES
Black coffee
or
Green tea
1 cup
1. Breakfast
INGREDIENTSQUANTITIES
Whole wheat bread2 slice
Whole egg2
Egg white4
Spinach (chopped)1 handful
Onion (chopped)2 spoon
Green bell pepper (chopped)4 spoon
Green chili (chopped)1/2 spoon
Salt
Multivitamin1
Black coffee or Green tea1 cup
2. Mid-morning snacks
INGREDIENTSQUANTITIES
Black roasted channa1/2 cup
Soyabeans (roasted)1/2 cup
Fress fruit juice
(no salt and no sugar added)
1 glass
3. Lunch
INGREDIENTSQUANTITIES
Brown rice (coocked)1/2 cup
Yogurt (non-fat)1/2 cup
Ketchup1 spoon
Tomato1/2
Cucumber1/4
Onion1/4
Kidney beans1/4 cup
Chickpeas1/4 cup
Fresh coriander (chopped)1 spoon
Salt
Pepper
4. Evening Snacks
INGREDIENTSQUANTITIES
Spinachlittle bit
Cabbage (chopped)little bit
Cottage cheese 3 sticks
Cucumber (chopped)little bit
Onion2 rings
Whole wheat bread2 slice
Yogurt (non-fat)2 spoon
Katchup1 spoon
Salt/pepper
Fresh mix (carrot + cucumer + ginger) juice (optional)1 glass
5. Dinner
INGREDIENTSQUANTITIES
Chapati (whole wheat)2
Paneer150g
Bell pepper2 spoon
Onion2 spoon
Tomato2 spoon
Green peas2 spoon
Olive oil1/2 spoon
6. 30 minutes before bed
INGREDIENTSQUANTITIES
Milk (cold or warm)1 glass
Supgar1 teaspoon
Almond15

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  3. 2020 Jul; 12(7): 2010. DOI: 10.3390/nu12072010. The Impact of Plant-Based Dietary Patterns on Cancer-Related Outcomes: A Rapid Review and Meta-Analysis. Esther Molina-Montes, Elena Salamanca-Fernández, Belén Garcia-Villanova,1 and Maria José Sánchez.[]
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  7. J Strength Cond Res. 2016 May;30(5):1438-46. doi: 10.1519/JSC.0000000000001223. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. Available here: https://pubmed.ncbi.nlm.nih.gov/26439785/.[]
  8. J Int Soc Sports Nutr. 2010; 7: 5. doi: 10.1186/1550-2783-7-5. International society of sports nutrition position stand: caffeine and performance. Available here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824625/.[]
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