4 Day Split for Fat Loss: A Guide
Are you looking to drop a few lbs and tone up? This four day split program is designed to help you get the body of your dreams and shed fat like never before. This guide breaks down the basics of the program, exercise selection, nutrition, and provides answers to common questions.
The Basics
The four day split program is all about focusing on specific muscle groups for four days of the week. You can mix and match these days so that you aren’t always working the same muscles. It looks something like this:
- Day 1: Chest, Back, and Core
- Day 2: Legs
- Day 3: Shoulders and Arms
- Day 4: Cardio
Exercise Selection
When choosing exercises, focus on compound lifts and multi-joint movements. These are the most effective exercises for fat loss. Your muscles will be worked most efficiently and you’ll burn more fat in less time. Here are some ideas:
- Bench press/Dips/Push-ups/Incline press
- Deadlifts/Squats/Lunges/Leg Press
- Shoulder Press/Front and Lateral Raises/Curls/Tricep Extensions
- Weighted Sit-ups/Hanging Leg Raises/Plank
Nutrition
Nutrition is key to fat loss success. You should plan to eat whole, clean foods such as vegetables, fruits, lean proteins and complex carbohydrates. Avoid processed foods and refined sugars. You should also aim for 20-30 grams of protein at each meal to help repair and strengthen your muscles.
FAQ
How long should I do this program?
This depends on your goals and how often you are able to exercise. We recommend 4-6 weeks to start, but you can make adjustments depending on your progress.
Can I modify the program to fit my fitness level?
Absolutely! Make sure to start off with lighter weights and higher reps and gradually increase the intensity as you become more comfortable with the exercises. You can also add more complex movements to keep challenging yourself.
What if I can’t do certain exercises?
If you have any pre-existing injuries or conditions, it is important to communicate this with your personal trainer or doctor to modify the program accordingly. There are always exercises that can be substituted for those that may not be appropriate for your specific situation.
What should I do for my rest days?
Rest days are important for allowing your muscles to recover and build after intense workouts. You can spend these days doing some light cardio or stretching to help your body relax.
Following the 4 Day Split program can be the key to helping you reach your fitness goals and start burning fat. With this program, you can get the lean, toned body you’ve always wanted. So, what are you waiting for?
What exercises should be incorporated in a 4 day split for fat loss?
A 4 day split for fat loss should focus on full body movements with moderate to high-intensity exercises to keep the heart rate up and burn as many calories as possible. Exercises that can be incorporated into such a workout include:Monday – Cardio: 30 minutes of running on the treadmill or elliptical
Upper Body Circuit: Push-ups, Pull-ups, Shoulder Presses, Tricep Extensions
Tuesday – Lower Body Circuit: Squats, Lunges, Calf Raises
Wednesday – Cardio: 30 minutes of rowing or swimming
Core Training: Planks, Russian Twists, Crunches, Bicycle Crunches
Thursday – HIIT Training: Sprint Intervals, Burpees, Jump Squats, Mountain Climbers
Friday – Cardio: 30 minutes of biking or running stairs
Yoga or Pilates: Focus on flexibility and ability to gain balance and control of the body.
