Workout Routines

3-Day Fat-Torching Workout Routine

We crunched the numbers and created this fat-smoking six-pack workout plan.

Torch Your Fat Workout Routine
Duration 3 days
Exercises 24
Equipment Yes

You need to diet to see your abs--there's no way around it. But burning 1,000 calories or more in your workouts alone can't hurt, either. We crunched the numbers and created this fat-smoking six-pack plan.

Abs are built in the kitchen.

“You can’t out-train a bad diet.” These are the proverbs of dieters who’ve learned that workouts alone aren’t enough. After all, it takes just moments of snacking to ingest hundreds of calories, and an hour for most people to burn a fraction as many. But hard work does burn calories, and coupled with diet, it’ll easily create the deficit you need to lose body fat.

Step 1 - Find the Calories You'll Burn

The formula for measuring energy expenditure for any exercise (i.e., the number of calories burned) is mets x body weight (in kilograms) x time (in hours).

METs

Your metabolic rate is measured in METs. The METs for each exercise varies, but we’ll use six as an average. See below for a chart of different MET values.

Weight

First, understand that determining how many calories your body burns isn’t an exact science and depends on many variables. Nevertheless, we want to prove to you that our promise isn’t just hype, either. Assume a hypothetical lifter undertaking our program at a body weight of 180 pounds. That’s 82 kilograms.

Time

The total number of minutes spent on each exercise. (We count both the training time and rest periods, because the metabolic rate is still accelerated even when you’re resting between sets). The total minutes for Day 1’s workout average is 50 (0.833 hours).

Calories

So a 180-pound lifter will burn about 410 calories on Day 1’s workout. Each workout burns roughly the same num- ber of calories, so during the course of 3 weekly sessions, our 180-pound man will use up just over 1,200 calories in training alone.

6 METs x 82 kilograms x .83 hours = 410 calories burned*

*This equation is based on a 180-pound man. if you weigh more, you’ll burn more calories; weigh less and you’ll burn fewer.

Step 2 - Burn a Pound of Fat Per Week

One pound of fat contains about 3,500 calories. If we burn 1,200 of them in training, 2,300 remain. All you need to do now is to cut a little more than 300 calories from your current diet each day to create a 3,500-calorie deficit. The result? You can lose one pound of pure lard per week.

Sounds too easy—but is it? Yes and no. Unfortunately, losing fat isn’t as simple as third-grade math. Your metabolic rate fluctuates depending on several factors. Just recovering from intense training causes your body to burn calories at an accelerated rate for days. We did the math only to show that exercise can be a potent stimulus for fat loss. if you follow the program, we guarantee you’ll be well on your way to a leaner body, and you can let the numbers fall where they may.

Burned Calories

The total number of calories burned in training is around 1,200.

Calorie Deficit Diet

There would be 2,300 calories remaining. All you need to do now is cut just more than 300 calories from your current diet each day to create a 3,500-calorie deficit.

Fat Burn Results

One pound of fat contains about 3,500 calories. The result? You can lose one pound of pure lard per week.

1,200 total from three workouts per week + 2,300 after 300+ calories cut daily = 3,500 estimated calories in one pound of fat

Directions

Perform each workout (Days 1, 2 and 3) once per week, resting a day between each session. Exercises marked “A,” “B” and sometimes “C” are done in sequence. So you’ll perform a set of A, rest, then B, rest, and repeat the order until all sets are complete for the group.

Day 1

Exercise 1

Dumbbell Power Clean
exercise image placeholder
3 sets
5 reps
90 sec rest

Exercise 2A

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
5 sets
5 reps
60 sec rest

Exercise 2B

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
5 sets
8 reps
90 sec rest

Exercise 3A

Dumbbell RDL to Shrug
exercise image placeholder
3 sets
12 reps
0 sec rest

Exercise 3B

Kneeling Pushup You'll need: No Equipment How to
Kneeling Pushup thumbnail
3 sets
20 reps
90 sec rest

Exercise 4

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
10 reps
60 sec rest

Exercise 5

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
2 sets
Row as fast as possible for 1000m reps
as needed rest

Day 2

Exercise 1

Running Sprint
Sprinter Workout thumbnail
5 sets
Run at top speed for 8-10 seconds reps
30-60 sec rest

Exercise 2

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
8 sets
3 reps
60 sec rest

Exercise 3

Barbell Hip Thrust on Floor You'll need: Barbell How to
Barbell Hip Thrust on Floor thumbnail
4 sets
12 reps
60 sec rest

Exercise 4A

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
4 sets
8 reps
10 sec rest

Exercise 4B

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
10 reps
10 sec rest

Exercise 4C

Kneeling Pushup You'll need: No Equipment How to
Kneeling Pushup thumbnail
4 sets
As many as possible reps
90 sec rest

Exercise 5

Ab Wheel Rollout
ab-wheel-rollout-bsn-mass-gainsj thumbnail
3 sets
12 reps
45 sec rest

Exercise 6

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk thumbnail
2 sets
As far as possible reps
as needed rest

Day 3

Exercise 1

Bench Jump
exercise image placeholder
5 sets
5 reps
30 sec rest

Exercise 2A

Overhead Dumbbell Press You'll need: Dumbbells How to
Overhead Dumbbell Press thumbnail
4 sets
8 reps
10 rest

Exercise 2B

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
4 sets
12 reps
10 sec rest

Exercise 2C

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
4 sets
20 reps
90 sec rest

Exercise 3A

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
4 sets
8 (each side) reps
10 sec rest

Exercise 3B

Leg Extension How to
Leg Extension thumbnail
4 sets
20 reps
10 sec rest

Exercise 3C

Seated Leg Curl
exercise image placeholder
4 sets
20 reps
90 sec rest

Exercise 4

Cable Woodchop You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Woodchop thumbnail
3 sets
8 (each side) reps
45 sec rest

Exercise 5

Kneeling Pushup You'll need: No Equipment How to
Kneeling Pushup thumbnail
-- sets
100 reps
as needed rest
Perform as many sets as needed.
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