This is a Rapid Fat Loss Workout Program specifically designed for my Rapid Fat loss Formula found here.

The TWO work together incredibly well for DROPPING fat levels RAPIDLY while building STRENGTH and DENSE MUSCLE.

The Rapid Fat Loss Workout Program is designed specifically for dense angular muscle definition. 

Not only with the program help build dense muscle it is specifically made for maintaining all of your lean muscle mass.

If you’re on a rapid fat loss regimen, the main objective to your workout routine is to preserve lean muscle mass.

Meaning, the bulk of your fat loss will be coming from flexible dieting and intermittent fasting.

With that said while dropping weight most if not all of your efforts should be focused on preserving strength and muscle tissue.

This will insure little to no muscle is lost during the weight loss, just pure fat loss!

The problem with most fat loss programs is they’re focused solely on maximum calorie burn.

Sure you will loose weight at accelerated speeds taking this route but it will come with cost.

All your muscle will be lost in the process and you will end up looking malnourished and skinny-fat.

Building Muscle While Losing the Fat

If you follow this program correctly you can build strength up, along with added lean muscle mass, all while burning fat.

Here is the thing , Most of the time if not all of the time this is almost nearly impossible to accomplish.

To lose fat and build muscle at the same time is typically only scene in beginners because of the new stimulus being introduced to their bodies.

Another Time this phenomena is seen, is in younger individuals where hormones levels like testosterone are at there highest.

There is another way to accomplish fat  loss with strength and muscle gain at the same time and it’s accomplished through diet strategy.

Intermittent Fasting

For a good portion of the day you’re going to be in a fasted state, putting your body in a Catabolic state.

Review back to my quick guide on fasting if you need to here.

The Catabolic state is when your body is breaking down tissue and burning fat.

When we rest and eat our body goes into a Anabolilc state , this is when the body repairs and builds new tissue .

Technically you cannot be in the 2 states at one time.

Here is where diet strategy comes into play with intermittent fasting, becoming super effective for maintaining and building lean muscle mass.

If you’re in a fasted state for a good portion of the day and fit all of your daily calories into a window or 2 to 3 meals, this creates a huge feeding phase.

This allows you to strategically burn fat during the first part of the day, while building strength and muscle at the same time.

So for the later part of the day you will enter your feeding phase, the Anabolic state.

Contrary to most beliefs , you will not lose your gains pushing meals back. It is all about total calories consumed, not meal timing.

This is all possible , considering you have your workouts dialed in correctly.

Low Volume Training Protocol

For the Rapid Fat Loss Program we’re going to toss out the cardio , circuit training , and supersets.

When you’re in a large calorie deficit a high volume workout is going to cause hunger cravings and lead to over training.

If you resort to a high volume routine you will burn muscle tissue and recovery time will suffer.

Instead you want to be lifting with high intensity  just a couple of times with low to moderate volume.

The main focus here is to build strength during these workouts not burn fat, The diet is going to be the key to the fat loss.

When on a low volume program, building muscle everywhere will not be possible.  This means the workouts will need to be very efficient.

Attention to Key Lifts and Muscle Groups

rapid fat loss true will

We’re going to want to focus on key muscle groups when entering a large calorie deficit.

The waist is going to reduce in size so your main focus should be building up your shoulders and upper chest areas. See my Article, Defining an Ideal Physique here.

This is going to create a very masculine body shape, making the shoulders broad with a strong upper chest; while the waist reduces.

Building up the shoulders and chest while reducing your waist line creates the classic male V-tapper look.

Putting focus on these muscle groups will create the most aesthetic physique!

The Rapid Fat Loss Workout Program

Two Workouts Per Week

Lifting two days on low calories allows you to maintain all of your muscle while helping keep your hunger cravings back.

The program will be centered around one lower body workout and one upper body workout.

The lower body workout should take place on Monday.

The upper body workout should take place on Friday.

I lay it it like this so your refeed day falls on the same day as the upper body.

This makes sense when you’re putting the primary focus these muscle groups for strength and growth.

Key Lifts:

  • Incline Barbell Bench Press
  • Standing Military Press
  • Weighted Pull Ups
  • Conventional Dead lifts
  • Split Squats

Training method:

Reverse Pyramid Training ( see article here ) and Targeted Volume Training

Reverse Pyramid Training is a system where you will be performing your heaviest set first.

This allows you to perform at your best while being fresh.

Your heaviest set is your goal set and this is where most of your strength and muscle will come from.

Perform 2-3 warm up sets just for your first exercise, you will be warmed up for the rest of the movements after finishing the first exercise completely.

After your first set, you should then rest 2-3 minutes, drop the weight  10% perform your second set for 1-2 more reps. Finally, you should rest 2-3 minutes, drop the weight another 10% and perform your final set for 1-2 more reps than your previous set.

Example:

Bench Press

  • Warm up – 100 lbs for 6 reps
  • Warm up 2 – 130 lbs for 5 reps
  • 3 sets
  • 1 – 180 lbs for 4-6 reps (goal set 6)
  • 2 – 160  lbs for 6-8 reps
  • 3 145  lbs for 8-10 reps

For this style your objective is to hit heaviest weight (goal set) before moving up in weight.

Two ways to hit your goal set 

  1. add one rep to each set until you can hit the goal set of 6
  2. add 5lbs to the other sets until you can hit the goal set of 6

Do not become frustrated if strength is not going up quickly during this program. The main goal is to maintain lean muscle mass , it’s a bonus if strength goes up!

Targeted Volume Training:

The Second method of training you will be implementing into The Rapid Fat Loss Program is targeted volume training.

This training will be a little higher in volume.

Since the main focus is low volume we only will be targeting a few key areas with this training method.

By focusing on some moderate targeted isolation work , you can squeeze out some more muscle development.

The training method would be 4 sets with 8-10 reps 45 second rest in between sets.

This works great on targeting the shoulders with lateral raises and cable face pulls.

Example:

Cable Face Pulls:

4 sets

  • 1, 8-10 reps 45 second rest
  • 2, 8-10 reps 45 second rest
  • 3, 8-10 reps 45 second rest
  • 4, 8-10 reps 45 second rest

Quit Doing It The Hard Way. Here’s How To Finally Get Lean And Build Your Best Body Ever:

Tired of trying to “figure it all out”? Struggling to Put together a workout plan that actually works? Use this exact guide for more effective fat loss  efforts & lean muscle gains, and see results in just 8 weeks.

The Actual Workout

The workout program is a three phase program.

Each phase is 4 weeks in length.

Total of 12 weeks ( 3 months) 

Monday (Lower Body)

Warm up for first major exercise ,setting you up for the rest of the work out.

  • Romanian Deadlifts: 8-10, 10-12, 12-15
  • Bulgarian Split Squats (or Reverse Lunges): 4-6, 6-8, 6-8 reps
  • Leg Extensions: 8-10, 10-12, 12-15
  • Calf Raises: 8-10, 10-12, 12-15

Friday (Upper Body)

Warm up for first major exercise ,setting you up for the rest of the work out.

  • Incline Bench Press: 4-6, 6-8, 6-8
  • Standing Press: 6-8, 8-10
  • Weighted Pull ups (or lat pull down): 6-8, 8-10
  • Incline Dumbbell Curls: 6-8, 6-8, 6-8,
  • Lateral Raises:  Targeted Volume Training 4 sets of 8-10 reps, 45 sec rest between eat set.

4 week Exercise rotation

Monday (Lower Body)

Warm up for first major exercise ,setting you up for the rest of the work out.

  • Front Squats: 4-6, 6-8, 6-8 reps
  • Deadlifts: 4-6, 6-8, 6-8
  • 1 Leg, Leg Extensions: 8-10, 10-12, 12-15
  • Calf Raises: 8-10, 10-12, 12-15

Friday (Upper Body)

Warm up for first major exercise ,setting you up for the rest of the work out.

  • Incline Dumbbell Bench: 4-6, 6-8, 6-8
  • Flat Barbell Bench: 6-8, 8-10
  • Weighted Chin ups: 6-8, 8-10
  • Incline Hammer Curls: 6-8, 6-8, 6-8,
  • Face Pulls: Targeted Volume Training 4 sets of 8-10 reps, 45 sec rest between eat set.

4 week Exercise rotation

Monday (Lower Body)

Warm up for first major exercise ,setting you up for the rest of the work out.

  • Romanian Deadlifts: 8-10, 10-12, 12-15
  • Bulgarian Split Squats (or Reverse Lunges): 4-6, 6-8, 6-8 reps
  • Leg Extensions: 8-10, 10-12, 12-15
  • Calf Raises: 8-10, 10-12, 12-15

Friday (Upper Body)

Warm up for first major exercise ,setting you up for the rest of the work out.

  • Incline Bench Press: 4-6, 6-8, 6-8
  • Standing Press: 6-8, 8-10
  • Weighted Pull ups (or lat pull down): 6-8, 8-10
  • Incline Dumbbell Curls: 6-8, 6-8, 6-8,
  • Lateral Raises:  Targeted Volume Training 4 sets of 8-10 reps, 45 sec rest between eat set.

What about Cardio?

Like I stated early volume is to be kept low one this program, allowing the diet to do most of the fat loss work.

with this said I recommend 45 min walks 2-3 times per week on your off days.

Listen to some audio books and take the time to learn something new.

Expected Results:

Using this program, you can drop up to 1.5 to 2 pounds per week provided you

  1.  get some form of daily activity in  strength training or cardio (light cardio )
  2.  you have the Intermittent Fasting protocol dialed in.

Unlike most other aggressive fat loss approaches, you should be able to stick to this one consistently.

You may even lose up to 3-4 pounds your first week.

This is typically the result of eating less food and losing water weight.

Every month you should be down 6-8 pounds of fat and your waist should be down 1-1.5 inches.

Though, most people will lose 8-10 lbs the very first month.

You will be giving your body a new stimulus and fat loss will be fat at first.

After 12 weeks – three months – your waist should be down 4-5 inches (which is a massive drop).

At this point, you’ll want to take 2 weeks to eat at maintenance-level calories.

Concluding Thoughts:

You must Accept that it will be a long road, depending on your current physique status.

If you don’t, then you’ll fail because you’ll get discouraged that the pounds aren’t coming off “fast enough”.

Your MAIN goal is to make consistent progress every week, not to get to your end goal as fast as possible – that makes the journey meaningless. 

What To Do After The Rapid Fat Loss Formula?

First this to do is reset your calories back to maintenance article here.

Second switch to a 3 day ,low minimalist training program, see me workout here.

At this point you can maintain the physique you have by simply eating at maintenance and following a minimalist routine like above.

If you want to build additional Lean Muscle Mass you will need to transition into a calorie surplus. See article my article for setting calories for muscle growth here.

For a complete program put together for building lean muscle mass focused on ideal muscle proportions: Check Out my Golden Cut Program 

If Building muscle mass as quickly as possible is your goal: Check Out my Alpha Gains Program.

Michael Worley

HI, My name is Michael Worley creator of True Will Aesthetics. My Website is deigned to help men and women around the world build their dream body.A system built specifically for the anatomy of the body and laws of attraction.A shape universally respected and admired throughout the centuries.The Lean, fit, and defined body, The Ideal Physique.
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