Fat-Loss Training Program
$49.00
- 7 weeks, 6 days/week
- Focused on aerobic conditioning, work capacity circuits, and total-body muscular endurance
- Includes multiple 2-a-days (70-80 minutes of total training time/day)
- Progression based training plan
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription
Description
The following is a 7-week, 6 day/week intense training program designed specifically to help athletes lose fat through training. For the best results, we recommend you pair this training plan with a disciplined diet. This does not mean you have to be overly restrictive, just smart and committed.
As a general rule of thumb, fat-loss is approximately 95% diet and 5% exercise. This training plan covers 7-weeks of fat-loss exercise progressions and can be repeated or used as preparation for more intense training programs. However, since a good portion of the overall success of any fat-loss plan is diet this plan will also provide you with tips and resources to assist with your diet.
Overall, the training for this program has a sharp focus on aerobic conditioning, work capacity circuits, and total-body muscular endurance.
This is Version 3 of this training plan, updated August 2024.
PROGRAM DESCRIPTION
This training program is work capacity and endurance-focused, and include 3 days/week of 2-A-Days with a 30-60 minute easy run in the evenings. Below is the weekly schedule.
- Monday AM: Work Capacity
PM: 30-60 minute Jog or Walk at Easy Pace - Tuesdays AM: Run Assessment or 800m Repeats
- Wednesdays AM: Work Capacity
PM: 30-60 minute Jog or Walk at Easy Pace - Thursdays AM: Endurance, 3-4 Mile Run at a Moderate Pace
PM: Off - Fridays AM: Work Capacity
PM: 30-60 minute Jog or Walk at Easy Pace - Saturdays AM: Endurance, 40-60 Minute Run at a Moderate Pace
PM: Off
PROGRESSIONS
This program deploys (1) Short (2-12 minute), high-intensity work capacity events and (2) Long (20-30 minute), Moderate Intensity Work Capacity Events; (3) Threshold Pace Running, Moderate Pace Running and Easy Pace Running, all to burn fat.
The program increases in intensity as you work through it by increasing the duration of the individual events during the individual training sessions:
Week 1 & 2:
12 Minutes of Short, High-Intensity Work Capacity Circuits
20-25 Minute Long, Moderate Intensity Work Capacity Circuits
3x 800m Threshold Intervals
30-40 Minutes of Moderate Paced Running
30-40Minutes of Easy Pace Running
Week 3 & 4:
16 Minutes of Short, High-Intensity Work Capacity Circuits
25-30 Minute Long, Moderate Intensity Work Capacity Circuits
3x 800m Threshold Intervals
30-50 Minutes of Moderate Paced Running
40-50 Minutes of Easy Pace Running
Week 5 & 6:
20 Minutes of Short, High-Intensity Work Capacity Circuits
30-40 Minute Long, Moderate Intensity Work Capacity Circuits
3x 800m Threshold Intervals
30-60 Minutes of Moderate Paced Running
50-60 Minutes of Easy Pace Running
Week 7: Unload/Taper Week
REQUIRED EQUIPMENT
In order to complete this program, you’ll need the following equipment:
- Stopwatch with repeat interval countdown timer (smartphone will work)
- 40-pound Sandbag for women, 60-pound Sandbag for Men
- Foam Roller
- 20” Plyo box for box jumps and step ups
- Course or track of known distances (40ft, 200m, 400m, 800m, and 1.5 miles)
PROGRAM DIETARY RECOMMENDATIONS
Eating “clean” is not complicated – it just takes discipline. Here are our dietary recommendations which are based on the book, “Why We Get Fat” by Gary Taubes:
6 Days/Week
Eat only meat, vegetables, fruit, and nuts/seeds.
Don’t Eat any wheat, bread, rice, potatoes, pasta, or sugar
Drink only water, coffee or non-caloric beverages
1 Day/Week
Cheat like a mother. Eat anything you want, but only for 1 day.
Click HERE for more on our nutritional guidelines:
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Stopwatch with repeat interval countdown timer (smartphone will work)
- 40-pound Sandbag for women, 60-pound Sandbag for Men
- Foam Roller
- 20” Plyo box for box jumps and step ups
- Course or track of known distances (40ft, 200m, 400m, 800m, and 1.5 miles)
Sample Training
Below is the First Week from this Training Plan:
************
MONDAY
SESSION 1
Obj: Work Capacity, Endurance, 2-A-Day
AM SESSION:
Warm Up:
- 3 Rounds
- Sandbag Complex @ 40/60#
- 4x Prone to Sprint
- Instep Stretch
Training:
(1) 3 Minutes 40-Foot Shuttle for Reps
Each length counts as 1x rep, so a round trip = 2x reps. Only count full reps.
RECORD YOUR SCORE
***** Rest 3 Minutes
(2) 6 Rounds
***** Rest 3 Minutes
(3) 20 Minute AMRAP (As Many Rounds as Possible)
- 5x Sandbag Clean + Press @ 40/60#
- Run 200m
(4) Foam Roll Legs, Low Back
PM SESSION:
Obj: Endurance
(1) Run 30 minutes at an easy pace. "Easy" = you can talk in full sentences
******************************
TUESDAY
SESSION 2
Obj: Endurance Assessment
Warm Up:
4 Rounds
- 10x Squats
- 10x Push Ups
- Run 100m
- Instep Stretch
Training:
(1) Run 1.5 Miles for Time
RECORD FINISH TIME
(2) 2 Rounds
******************************
WEDNESDAY
SESSION 3
Obj: Work Capacity, Endurance, 2-A-Day
AM SESSION:
Warm Up:
3 Rounds
- Sandbag Complex @ 40/60#
- 4x Prone to Sprint
- Instep Stretch
(1) 4 Rounds, Every 90 seconds...
- 40-Foot Shuttles at your "Interval Pace" based on your SESSION 1, 3 minute assessment
How to get your "Interval Pace": Take SESSION 1 Assessment Reps, divide by 3, and then multiply by 1.2.
For example, you scored 35 Reps 40-foot shuttle reps on your SESSION 1 assessment.
35/3 = 11.6.
11.6 x 1.2 = 13.9 or 14 (round up). So, set a repeating countdown timer to 90 seconds. On "Go" complete 14x 40-foot shuttles. The faster you finish, the more rest you get before the next round.
***** Rest 3 Minutes
(2) 6 Minute AMRAP (As Many Reps as Possible)
- Sandbag Getups @ 40/60#
***** Rest 3 Minutes
(3) 20 Minute AMRAP (As Many Rounds as Possible)
- 3x Sandbag Burpee @ 40/60#
- 30x Step Ups @ 20"
(4) 2 Rounds
PM SESSION:
Obj: Endurance
(1) Run 30 minutes at an easy pace. "Easy" = you can talk in full sentences
******************************
THURSDAY
SESSION 4
Obj: Endurance
Warm Up:
- 4 Rounds
- 10x Squats
- 10x Push Ups
- Run 100m
- Instep Stretch
Training:
(1) Run 3 Miles, Moderate Pace
"Moderate" = comfortable but not easy
******************************
FRIDAY
SESSION 5
Obj: Work Capacity, Endurance, 2-A-Day
AM SESSION:
Warm Up:
3 Rounds
- Sandbag Complex @ 40/60#
- 4x Prone to Sprint
- Instep Stretch
(1) 4 Rounds, Every 90 seconds...
- 40-Foot Shuttles at your "Interval Pace" based on your SESSION 1, 3 minute assessment
How to get your "Interval Pace":
Take SESSION 1 Assessment Reps, divide by 3, and then multiply by 1.2.
For example, you scored 35 Reps 40-foot shuttle reps on your SESSION 1 assessment.
35/3 = 11.6.
11.6 x 1.2 = 13.9 or 14 (round up). So, set a repeating countdown timer to 90 seconds. On "Go" complete 14x 40-foot shuttles. The faster you finish, the more rest you get before the next round.
***** Rest 3 Minutes
(2) 6 Rounds
***** Rest 3 Minutes
(3) 20 Minute AMRAP (As Many Rounds as Possible)
- 3x Push Ups
- 3x Hand Release Push Ups
- 3x Clapping Push Ups, then…
- 3x In-Place Lunges
- 3x Walking Lunges
- 3x Jumping Lunges, then ...
- 3x Sit Ups
- 3x Toes to Sky
- 3x EOs
(4) Foam Roll Legs, Low Back
PM SESSION:
Obj: Endurance
(1) Run 30 minutes at an easy pace. "Easy" = you can talk in full sentences
******************************
SATURDAY
SESSION 6
Obj: Endurance
(1) Run 40 Minutes at a Moderate Pace
"Moderate" = Comfortable but not easy.
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