Back To The Gym Fat Loss Workout Plan

I don't know your situation with fitness and training but it seems that many people have added a few wee sneaky pounds of weight to their frame during Covid-19.

As a result, you may want to lose a few pounds, regain your fitness and get back into the groove of training.

This "Back to the gym fat loss workout plan" is a simple but very effective fat loss plan that will get you started again in the gym without going overboard and getting injured.

The goal is to ease your way back into training but also burn a lot of calories in the mean time.

You will work with the plan for over 4 weeks and you will notice a big difference in your mindset, fitness and strength.

I have posted the videos below of the workouts.

If you are planning a week of training it could look like this.

4 Day Training Week.

• Monday - Day 1 Workout
• Tuesday - Interval Workout
• Wednesday - Rest / Walk
• Thursday - Day 2 Workout
• Fri - Cardio
• Weekend - Rest / Stretch / Hike / Play Sport.

5 Day Training Week.

• Monday - Day 1 Workout
• Tuesday - Interval Workout
• Wednesday - Day 2 Workout 
• Thursday - Cardio
• Fri - Day 1 Workout (Next week you would do 2 workouts of Day 2 and 1 workout of day 1 and repeat that two week cycle).
• Weekend - Rest / Stretch / Hike / Play Sport.

See the workouts below.

Warm up for the weights exercises by doing 10-12 reps of the first 4 exercises with 50% of the weight that you will use during the working set.

Day 1 Weights.

​Cardio Interval Program

​Day 2 Weights.

​Day 2 CARDIO.

When you perform these workouts, start recording what weights you are lifting and how much distance or time it takes to do the cardio.

You can then go to the gym each week with a purpose.

You will be more motivated to train better because you will have a goal for each session and that goal is to progress your fitness in any shape or form.

It could be progressed by doing 1 more rep on the weights exercises, adding slightly more weight, covering more distance quicker in the cardio.

It doesn't matter. What matters is that you progress and get fitter every week.

Watch you mental fitness and physical fitness grow over the weeks.

Let me know if you try the workout plan and I would love to know how you got on.

​Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.

1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.

2. We now offer ONLINE 1-1 Personal Coaching. 

Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.

Check it out here

3. Check out our small group coaching sessions (max 4-10 people)

Small Group Coaching.

4. 1-1 Personal Training at our Studio in North Sydney.

Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.

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