Plans and Sessions

Fat Loss Plan

Fat Loss Plan


The following is a 6-week 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 80% diet and 20% exercise.
Overall, the training for this program has a sharp focus on aerobic conditioning, work capacity circuits, and total-body muscular endurance.

***************** AWARENESS ****************

The following plan is a suggested training program. We do not guarantee that if you complete the training program, you will reach your fat-loss goals.

This plan can be very intense at times and may not be suitable for unfit athletes.



General Description:

Training is designed in a Monday – Saturday format (6 days on, 1 day off). Each week you will have five prescribed training sessions (three strength based, one interval based run and one endurance run). You also have four 30-minute jog or walk sessions in the evenings. That makes nine total training sessions per week. Don’t be overwhelmed by the schedule – take the training sessions one at a time. Most sessions take between 40-50 minutes and can be combined with the 30-minute jog or walk sessions if that works best for your schedule.

This program gets progressively harder each week. Follow the program as close as possible. However, if you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.

Monday AM: Assessments or Work Capacity, Core Training
PM: 30 minute Jog or Walk at Easy Pace
Tuesdays AM: Work Capacity, Shuttle Runs, Core Training
PM: 30 minute Jog or Walk at Easy Pace
Wednesdays AM: Running Intervals (800m Repeats)
PM: Off
Thursdays AM: Off
PM: 30 minute Jog or Walk at Easy Pace
Fridays AM: Work Capacity, Core Training
PM: 30 minute Jog or Walk at Easy Pace
Saturdays AM: Endurance Run
PM: Off

Programming Approach to Fat-Loss:

Basically, we want you to burn more calories than you consume. The morning training sessions, interval runs, and endurance runs are the backbone of the plan. These higher intensity sessions burn lots of energy (250-600+ calories) while helping to build the muscle and metabolic systems which contribute to long-term fat-loss.

The additional evening sessions are designed as active recovery and provide an additional metabolic demand. Even though the evening sessions are not the primary training focus of the program they are still extremely important. They will help you recovery between higher intensity sessions while burning an additional 150-400+ calories (walking or jogging). For these sessions walking is just as good as jogging – the key is to do them.

Work Interval Rest Interval
Week 1 &2: Short, High Intensity Circuits: 20 sec 40 sec
Long, Moderate Intensity Circuits: 1 min 20 sec 40 sec
Work Interval Rest Interval
Week 3 & 4: Short, High Intensity Circuits: 30 sec 30 sec
Long, Moderate Intensity Circuits: 2 mins 30-50 sec
Work Interval Rest Interval
Week 5 & 6: Short, High Intensity Circuits: 40 sec 20 sec
Long, Moderate Intensity Circuits: 2 mins 40 sec 20-50 sec

Running Progressions:

Throughout this program you will complete three types of runs.
On Monday, Tuesday, Thursday and Friday you will complete a “30 minute Jog/Walk.” There is no prescribed pace for these events. You will complete them at whatever pace you are comfortable running/walking.

On Wednesday you will complete 800m repeats with 3 minutes rest between efforts.

On Saturday you will complete an endurance run for 40-65 minutes.

Training Distances:

During this training plan distances are measured and reported in yards, meters, and miles. To help synchronize distances, here are the appropriate conversions:

Required Equipment:

Timepiece or stopwatch
2x Dumbbells of either 15# or 25#
Foam Roller
17-20” Step
Course or track of known distances (40ft, 800m and 1.5 miles)


As previously mentioned, fat-loss is approximately 80% diet. This means that your success and the success of this training plan is 80% determined by what you do outside of your training. Obviously, from a strength and conditioning stand-point this creates a number of issues. However here are some tips and resources to help you get the most from this training plan:

Calorie Math:

As you will see below, we recommend you utilize an internet based program to track your daily calorie intake. However, since this training plan is built around the idea of Energy Balance it is also important that you understand the basics of caloric energy and how it will effect your fat-loss training goals.

The idea of Energy Balance is based on matching the amount of calories going into your body (diet) and the ones being burned (training, resting metabolic rate and daily activity). To lose weight you need to be burning more calories than you are consuming – this is called “caloric deficit.”

The old rule of thumb is that there are roughly 3500 Kilocalories (Kcals) (or “calories” as we know them) in 1 pound of fat. While there is academic debate about this number, it is a good, short-term place to start (if you want a more detailed explanation you can go to the NIH Body Weight Simulator).

Lets say you want to lose 1 pound of fat, then using the old, rough estimate, you need to have a caloric deficit of 3500 calories. The general recommendation for healthy fat-loss is 1-2 pounds per week. This works out to a daily caloric deficit of 500 calories for 1 pound per week and 1000 calories for 2 pounds per week.

Luckily for us the internet based programs we recommend do all the math for you, but it is still important to understand the basics.

Lastly it is important for you to know the major sources of calories in your diet and how they each contribute to your daily calorie intake. There are three major macronutrient categories: Carbohydrates, Proteins and Fats – which are all required for survival. The forth source of calories is: Alcohol. Here is how they contribute to your calorie intake:

1g of Carbohydrate: 4 Calories (Kcal)
1g of Protein: 4 Calories (Kcal)
1g of Alcohol: 7 Calories (Kcal)
1g of Fat: 9 Calories (Kcal)

Each of these caloric sources (except alcohol) can be further broken down and divided. They are certainly not all created equally. For those who are looking for more information on nutrition please see the list of suggested books and resources.

Quick Tips for Eating Smart and A Few Other Recommendations:
Proper nutrition is intuitive, it isn’t rocket science. You know when you’re eating junk.

Drink lots of water. It fills you up. It has no calories. Your body needs it. Enough said.
Sleep. People who slept less than 7 hours a night had a higher Body Mass Index (BMI) than those who slept more than 9 hours. Plus, people who sleep more (approximately 8.5 hours per night) burn fat calories at a higher percentage and lose less muscle mass than those who sleep less (approximately 5.5 hours per night).

Avoid Fad Diets.
Be very strict – most of the time.
You can also divide the 20% across days (Example: 18 strict meals a week and 3 small “cheat” meals).
Or you can divide the 20% across calories (Example: 1600 strict calories and 400 “cheat” calories a day).
* But don’t go overboard these “cheat” items add up really quickly and they can sabotage your fat-loss very quickly.*

Don’t reward your training with bad food. Your morning training doesn’t earn you a doughnut. It is exactly the opposite – you need to reward your workout with a healthy recovery meal. Why waste your time training if you are going to sabotage it with a bad choice? Training hard means you need to eat healthier, not the other way around.

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Fat Loss Plan