While losing weight takes time, a focused and planned 12-week program can make a lot of difference. While it may not be enough to take you all the way to your goal weight, it can certainly set you on the right track. So that's why this expert-crafted fat loss program from Muscle & Strength may be what you're looking for.

How the 12-Week Fat Loss Journey Works?

Designed to place the individual in a caloric deficit where fat burning becomes inevitable without compromising muscle, the 12-week fat-destruction routine includes training at least four days per week, supported by precise nutrition that supports fat loss faster.

It pairs strength training, cardio & running, and a simplified diet. The most important part of the training is progressive overload, where you will have to increase the intensity of workouts as well as cardio.

Diet Plan

Every week, the participants will have three types of eating days.

• High-carb: 1 day
• Medium-carb: 3 days
• Low-carb: 3 days

It must be noted that, in order for better results, it is advised to keep the high-carb day for events or celebrations. For example, an outing with family or friends.

Cardio Splits

For the initial six weeks, have a full-rest day in between cardio sessions. During the second phase, Muscle & Strength recommends adopting a cycle of two consecutive cardio days followed by one to two recovery days.

• Week 1 – 3 cardio sessions: 5, 8, and 5 minutes.
• Week 2 – 3 cardio sessions: 8, 10, and 8 minutes.
• Week 3 – 3 cardio sessions: 10, 12, and 10 minutes.
• Week 4 – 3 cardio sessions: 12, 15, and 12 minutes.
• Week 5 – 3 cardio sessions: 15, 20, and 15 minutes.
• Week 6 – 3 cardio sessions: 20, 20, and 20 minutes.
• Week 7 – 4 cardio sessions: 20, 22, 20, and 22 minutes.
• Week 8 – 4 cardio sessions: 22, 25, 22, and 25 minutes.
• Week 9 – 4 cardio sessions: 25, 27, 25, and 27 minutes.
• Week 10 – 4 cardio sessions: 27, 30, 27, and 30 minutes.
• Week 11 – 4 cardio sessions: 30, 35, 30, and 35 minutes.
• Week 12 – 4 cardio sessions: 35, 40, 30, and 45 minutes.

Workout Splits

For optimal results, participants should structure their workout schedule to target either the upper or lower body on a given day

• Day 1 – Upper A
• Day 2 – Lower A
• Day 3 – Off
• Day 4 – Upper B
• Day 5 – Lower B
• Day 6 – Off
• Day 7 – Off

Refrain from training the upper body and the lower body at the same time, as this may lead to severe exhaustion and increase the risk of injuries.

Staying consistent with the workouts and cardio for 12 weeks can significantly support your fat-loss journey. Well, when are you starting your own journey?

Written by

Suryakant Das

Edited by

Sagnik Bagchi