Full Body Workouts For Cutting Body Fat
The beach body – the thing that everyone wants, but most will not succeed in getting. In most cases, the reason is not a lack of effort or the number of exercises they are doing. Rather, most individuals don’t know how to plan a bodybuilding cutting routine designed to promote maximum fat-loss properly.
A well designed fat-loss routine is multifaceted; many variables determine how successful one will be at losing fat. Thus, while one looks at weights and treadmills, they should also examine their diet. If you are looking to reduce body fat, doing a full workout may be your best bet. Complete body workouts allow you to exercise at the greatest frequency while at the same time giving you the opportunity to recover.
The key to maintaining a successful whole body workout routine is to pay attention to the volume of your workout, especially when you are in fat loss mode. What this means is, keep an eye on the total number of sets you have completed. When you consume fewer calories than normal (as you should be on a dieting plan), your body needs more time to recover.
Combining a full body training plan with another sport (e.g. cardio exercises) can make things a bit difficult for you. Your workout plan alone will work all the major groups of muscles in your body. You have to pay real attention to what other forms of exercise you are doing so you don’t limit the gains from your bodybuilding cutting routine in the gym. Here are three different types of full body workouts that are perfect for cutting body fat.
Low Rep Bodybuilding Cutting Routine
This workout is designed to let you complete it with greater frequency. In this compound workout, you train each muscle group, but you do not deplete muscles of their glycogen (your muscles’ fuel). If you maintain a low carbohydrate diet, this plan would be best for you.
Low Rep Workout #1
- Bench Press: 3 sets of 6
- Leg Press: 3 sets of 6
- Military Press: 3 sets of 6
- Squats: 3 sets of 6
- Wide-grip Pullups (assisted, if you a beginner): 3 sets of 6
- Crunches: 3 sets of 12
Low Rep Workout #2
- Lateral Raises: 3 sets of 8
- Incline Press: 3 sets of 6
- Lat Pulldowns: 3 sets of 6
- Close Grip Bench: 3 sets of 6
- Deadlifts: 3 sets of 6
- Hamstring Curls: 3 sets of 8
You can also alternate between these workouts 2-3 times a week. As long as you are working for a particular muscle group at least once every five days, you should maintain your muscle mass in tact while you are cutting body fat. Being a beginner, we highly recommend you to only go for one out of two low rep workouts.
Max Exertion Bodybuilding Cutting Routine
This workout is particularly designed to sap your major muscle groups of all their glycogen. While this goes against what we were talking above, for some people this is the right strategy. By performing this every so often, individuals can stimulate fat burning enzymes in the body and expedite their fat burning progress.
Max Exertion Full Body Workout
- Bench Press: 3 sets of 12-10-8 with weight increasing each set
- Squats: 3 sets of 12-10-8 with weight increasing each set
- Preacher Curls: 3 sets of 10
- Pushup: 2 sets of 20
- Lat Pulldowns: 4 sets of 15-12-10-8 with weight increasing each set
- Lunges: 3 sets of 12
- Tricep Pulldown: 4 sets of 12-12-10-8 with weight increasing each set
- Crunches: 2 sets of 25
- Hanging Leg Raises: 3 sets of 15
- Upright rows: 3 sets of 12-10-8 with weight increasing each set
- Deadlifts: 3 sets of 12
The most efficient way to accomplish above workout is to do it in a circuit style format i.e. complete 1 set of the first exercise, then move on to the second. Continue in this format until you have done the appropriate number of sets for each exercise listed.
Timed Full Body Workout
No need to make lame excuses about not having enough time to get a workout anymore. This workout is short, but intense and is perfect for anyone who is under a time crunch at the gym. Given the fact timed full body workouts are not as long as other, they will still allow you to workout with greater frequency.
Perform this workout along with cardio outside the gym. Try to make time to do this workout three to four times a week, mixed in with 2-3, 45-minute sessions of cardio.
Timed Full Body Workout
- Bench Press: 2 sets of 10
- Squats: 2 sets of 8
- Military Press: 1 set of 12
- Crunches: 2 sets of 12
- Bicep Curl: 2 sets of 8
- Overhead Triceps Press: 1 set of 10
- Seated Rows: 2 sets of 8
By following the circuit style training plan as described above, you can complete this whole workout in no more than 15-20 minutes. When combined with cardio, this will help put your body into a caloric deficit, which is what most people are looking for when wanting to cut body fat.
In the end, keep in mind, diet plays a significant role in any bodybuilding cutting routine. Along with ample cardio, combine any or all of the above workouts with a solid diet plan, and there is no way you are not shedding massive amounts of fat from your body.