: A Guide
Losing fat can be a daunting task, especially when it comes to choosing the best workout split for your lifestyle and goals. But with the right exercise routine—paired with a healthy, balanced diet—you can make significant progress toward your fat-loss goals. Here’s a guide to help you choose the best workout split for fat loss.
What Is a Workout Split?
A workout split is a specific set of exercises and days of the week in which those exercises are performed. It’s a way to mix up your routine so that you don’t get bored and can really focus on the muscles you’re targeting. It also ensures that you give each muscle group enough time to recover between workouts so that they can reach their maximum potential.
What Are the Different Types of Workout Splits?
There are a few different types of workout splits that you can choose from, all depending on your goals, schedule and availability:
- Full-body Workout Splits: This type of workout split includes exercises for each muscle group, such as chest and back exercises on Monday, and shoulder and arm exercises on Tuesday. This plan usually calls for three days of full-body workouts and one day of rest.
- Upper/Lower Body Split: This type of plan involves doing exercises that target the upper body (back, chest, arms, shoulders, traps and calves) one day, and those for the lower body (legs and glutes) on another. Often times, this split is done with four days of workouts and three days of rest.
- Push/Pull/Legs Workout Split: This workout split involves performing exercises that target pushing muscles (chest and triceps), pulling muscles (back and biceps), and legs on separate days. This split typically requires three days of workouts and four days of rest.
Which Workout Split Is Best for Fat Loss?
It really depends on your goals, lifestyle and availability. If you have a lot of time and can commit to a full-body workout split three days a week, that would be the best option to target all of your muscles. If your time is a bit more limited, a push/pull/legs split might be a good option, as it focuses on the major muscle groups and allows more rest between workout days.
Q: How often should I work out?
A: It depends on the program you’re following and your goals. Generally, if you’re trying to lose fat, you should aim to do 3–4 days of resistance training per week. This should be combined with some form of cardio such as walking or jogging 2–3 days a week for at least 30 minutes.
Q: How many sets and reps should I do for fat loss?
A: The number of sets and reps you should do for fat loss depends on your goals and experience level. Generally, beginners should aim for 3–4 sets of 8–12 reps, while more experienced lifters can do 4–5 sets of 4–6 reps. Experiment until you find what works best for you.
Q: Should I use heavy weights for fat loss?
A: Yes. While higher reps and lighter weights will burn calories during your workout, lifting heavy weights is the best way to build muscle and burn fat. As you gain muscle, your body will begin to naturally burn more calories throughout the day. It’s important to remember that while resistance training is important, diet and nutrition are equally important when it comes to fat loss.
Choosing the best workout split for fat loss can be daunting, but with the right guidance, you can find the program that works best for you and your goals. Incorporating resistance training into your routine is key for fat loss, and combining it with a healthy, balanced diet will make it even more effective.
What different workout splits could be used to maximize fat loss?There are many different workout splits that can be used to maximize fat loss. The most common splits include full-body workouts, upper/lower body splits, and body-part splits.
Full-body workouts involve training the major muscle groups throughout the body in a single workout and can be performed anywhere from 2-6 times per week. These workouts are great for beginners and those who are pressed for time.
Upper/lower body splits involve training the upper and lower body in alternate days. This type of split can be beneficial for those looking to build overall strength.
Body-part splits involve focusing on one or two muscle groups per workout. This allows for more focused attention and can be beneficial for building muscle size and shape.
Other splits that can be employed to maximize fat loss include supersets, circuit training, and HIIT (high intensity interval training). Supersets involve performing two or more exercises back-to-back with no rest in between, which can help to create a metabolic impact and burn a large amount of calories in a short amount of time. Circuit training is a form of interval training which involves performing a series of exercises in a circuit fashion, often with timed rest periods in between. HIIT is a form of interval training which involves alternating intense bursts of activity with periods of rest.
When selecting a workout split, it’s important to consider your goals and abilities. Ultimately the best split for you will vary based on these factors.