GIRLSGONESTRONG presents

STRENGTH
Training
FAT LOSS
for

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There is a lot of debate in the fitness world over

what type of exercise is best for fat loss.
But my question is: why do we have to choose just one?
Cant we simply program an intelligent combination of modalities
like high intensity cardio, moderate intensity cardio, and strength
training for optimal results?
Wait a second. Did you say strength training? For fat loss?
Say whaaaat?
Yes, its true. Strength training is one of the absolute best ways
to promote body fat loss when programmed correctly and coupled
with an intelligent nutrition program. Strength training is
important when working on reducing body fat, because it keeps
you from losing muscle while youre eating fewer calories. If you
avoid strength training, youre likely to lose muscle when you
lose body fat. Having less muscle not only means having less
strength, it also means that youll burn fewer calories throughout
the day, but especially when recovering from your workouts. With
a proper strength training program, youll not only counteract the
muscle loss, but slightly increase your muscle mass and give your
metabolism a boost.
So what does that program look like? There are three main
components:

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1. Pure Strength Training (3 days/week)

This part of the program is designed
specifically to gain strength and to
slightly gain, or at the very minimum
maintain, muscle mass. As explained
above, this is critical because if you lose
too much muscle mass in the quest to
lose body fat, youll slow your metabolism
and often end up a smaller and softer
version of yourself, instead leaner and
more firm.
What this set/rep scheme looks like will
depend on your training age and ability
level, but in general, more advanced
trainees can get away with doing
much heavier, lower-rep work, while
intermediate trainees should stick to
moderately heavy loads, and beginners
needs to master movements first and
foremost, and then they can begin adding
weight.

2. High-Intensity Interval Training (2 days/week)

The different types of HIIT training or interval training can get very confusing, but just
know this: they include periods of intense work, followed by periods of rest, and are
performed for a relatively short period of time (generally 4-20 minutes).
These can be absolute game-changers when it comes to fat loss, if programmed and
performed correctly. You can use bodyweight, kettlebells, barbells, dumbbells and
more. There might be times when youre traveling and all you have access to is your
bodyweight, so its your best bet to use that.
However, you do need to be careful when performing these workouts, so make sure you
follow these smart tips:

Use smart exercise selection. An example of not smart exercise selection would

be doing overhead squats after youve done handstand push-ups to failure. Your
shoulders are completely exhausted and then you want hold weight over your head
and squat? I dont think so!

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 Respect your ability level. If youre

brand new to learning barbell

snatches, its not a good idea to choose
a workout that calls for doing several
sets of them while under fatigue.

Choose the right tool for the job.

There are many ways to perform

HIIT/interval training: bodyweight,
kettlebells, barbells, dumbbells and
more. If youre traveling and all you
have access to is your bodyweight,
thats all you need. If you have access
to a full gym, take advantage of what
the gym has to offer.

The most important thing is to work as

hard as you can when youre sprinting.
Some people say theyre advanced and 20 seconds isnt long enough for them to feel
anything. Nope, theyre just not going all out. The intensity for those 20 seconds should
be along the lines of a bear is chasing you, and its incredibly close!

Note: if youre new to high-intensity cardio or havent exercised in a while, remember

that jumping into a workout program and working at a super high intensity probably isnt
a good idea. Instead, make sure youre working at an intensity level thats safe for your
ability level.

Sample HIIT Workout

On a rower or stationary bike:
3 minutes slow to moderate pace to warm up
10 seconds as hard as possible, 50 seconds moderate pace
20 seconds as hard as possible, 40 seconds moderate pace
30 seconds as hard as possible, 30 seconds moderate pace
40 seconds as hard as possible, 20 seconds moderate pace
50 seconds as hard as possible, 10 seconds moderate pace
40 seconds as hard as possible, 20 seconds moderate pace
30 seconds as hard as possible, 30 seconds moderate pace
20 seconds as hard as possible, 40 seconds moderate pace
10 seconds as hard as possible, 50 seconds moderate pace
3 minutes slow pace to cool down

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3. Moderate Intensity Cardio(2 days/week)

Although traditional, moderate-intensity, aerobic cardio (heart rate in the 120-140
bpm range) has been demonized a lot in the fitness industry in the last 10 years, its still
very valuable and has its place.
Moderate Intensity Cardio (MIC) is fantastic for improving your aerobic base, which
allows you to recover more quickly in between exercises during strength training or
high intensity interval training, so you can use more weight or shorter rest periods. Its
also great for improving your overall recovery throughout the week so you can feel more
fresh and rested for every workout.
Finally, it can help reduce stress and anxiety. Many of us walk around in a sympathetic
nervous system-dominant state, feeling constantly stressed, anxious, or hyped up.
Moderate intensity cardio can help switch over to a more parasympathetic nervous
system-dominant state, allowing us to relax, feel less anxious, and even sleep better.
Heres the catch: when most of us think of
this traditional cardio, we think of slogging
away on a treadmill or elliptical for 30
minutes, but that doesnt have to be the
case. In this instance, the heart is kind of
a dumb muscle and as long as your heart
rate is in the 120-140 bpm range, youll be
reaping the benefits.

Sample MIC Workout

Kettebell Goblet Squat x 8
Walk-Out x 8
Kettlebell Swing x 8
Inverted Row x 8

Use moderate weight for these exercises (a weight you could use for 12-15 reps, but
are only doing 8)

Rest 15-30 seconds or as needed between each exercise monitoring your heart rate
as necessary to ensure it stays in the 120-140 bpm range. Do as many rounds as
possible in the allotted MIC time.

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4. Low-Intensity Steady-State Cardio (as often

as possible)
This can be any kind of leisure movement you enjoyfrom walking to hiking to biking
to yogaand should be restorative, not strenuous. Your heart rate should remain below
120 bpm, and this activity should be relaxing, and not stressful to your body.

Putting it all together...

This sample program is written for an intermediate lifter. Adjust as necessary for your
ability level.
Monday: Upper Body Strength Training + 10-20 minutes HIIT
Tuesday: 20-40 minutes Moderate Intensity Cardio
Wednesday: Lower Body Strength Training + 10-20 minutes HIIT
Thursday: OFF
Friday: Full Body Strength Training
Saturday: 20-40 minutes Moderate Intensity Cardio
Sunday: OFF
Make sure you include a dynamic warm-up before every workout.

Monday (Upper Body + HIIT)

1. Chin-Ups (assisted if necessary): 3-4 x 6-10 reps
2. Palm-In Dumbbell Bench Press: 3-4 x 6-10 reps
3a. Face Pulls: 3 x 10-12 reps
3b. Push-ups (incline if necessary): 3 x AMAP (as many as possible, stopping when you
could still do 1-2 more)
4a. Band Pull-Aparts: 3 x 12-15 reps
4b. Pallof Press: 3 x 10
End with: 10-20 minutes of HIIT

Tuesday
Moderate Intensity Cardio for 20 to 40 minutes with your heart rate in the 120 to 140
bpm range.

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Wednesday (Lower Body + HIIT)

1. Front Squat: 4 x 6 reps
2. Romanian Deadlift: 3-4 x 6-10 reps
3a. Hip Thrusts: 3-4 x 10-12
3b. Split Squats: 3-4 x 8-10 reps
4. Band Assisted Leg Lowering: 3 x 6-10 reps
End with: 10-20 minutes of HIIT

Thursday OFF
Friday (Full Body)
1. Conventional Deadlift: 4 x 4-6 reps
2a. Single Leg Squat To Box: 3-4 x 8-10 reps
2b. One Arm Dumbbell Row: 3-4 x 8-10 reps
3a. Kettlebell Swing: 3-4 x 8-12 reps
3b. Tall Kneeling Lat Pulldown: 3-4 x 8-12 reps
4a. Slow Mountain Climber: 3-4 x 8-10 reps
4b. Heavy Suitcase Carry: 3-4 x 10-15 yards each side

Saturday
Moderate Intensity Cardio for 20 to 40 minutes with your heart rate in the 120 to 140
bpm range.

Sunday OFF

Program Notes
Exercises listed with just a number (i.e. 1 or 2) are performed alone.

Exercises with
a number and letter are performed in a superset (i.e. Slow Mountain Climber and
Heavy Suitcase Carry) meaning you perform one set of the Slow Mountain Climber,
then move on to one set of the Heavy Suitcase Carry, then go back to the SMC until
all sets are complete.

If the exercise is performed alone, rest 90 to 120 seconds between sets.

If its

performed in a superset, rest 30 to 60 seconds between exercises.

Make sure youre always challenging yourself weight-wise, but always leave 1 or 2
reps in the hole meaning you could have done 1 or 2 more reps with good form.

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