A 12-week training and nutrition program to lose fat.

In this article, we present a 12-week training and nutrition program that helps you lose fat in a healthy and scientific way. The program is suitable for both men and women beginners and targets the entire body. The nutrition program divides the week into high-carb, moderate-carb, and low-carb days, utilizing the carb cycling system.

1. 12-Week Fat Loss Program:
   By the end of this program, individuals should achieve approximately a 10-pound fat loss while gaining some lean muscle mass, maintaining it, and achieving overall physical fitness within three months.
2. Nutrition for the 12-Week Program:
   Each week of this program consists of three different dietary patterns. In one week, there is a high-carb day, followed by three moderate-carb days, and three low-carb days. It is important to adjust the calorie intake, reducing it by 300 calories for men over 40 and increasing it by 300 calories for men between 20-25 years old. For women over 40, reduce the calorie intake by 200 calories, and increase it by 200 calories for women between 20-25 years old.

Men’s diet

The table shows the total calories (calories) required from carbohydrates during the week

 

The amount of protein should be at least 180 grams per day, and for those with large muscle mass, the daily protein consumption should be no less than 200-220 grams, while fat should be about 20-3% of the total daily calories, and this program allows By eating 10% of the total calories from ready-made foods and fast food, but it is preferable not to eat them.

Diet for women

The table shows the total calories (calories) required from carbohydrates during the week

 

For women, the daily amount of protein should not be less than 100 grams, and for athletic women with muscle mass, the daily amount of protein should not be less than 120 grams, while fats should be 20-30% of the total calories, with 10% of the total calories allowed from Prepared foods, preferably not eaten.

3- The training system for the 12-week program

The training program includes four days of exercise each week, and the duration of daily exercise ranges between 30-45 minutes. You need to visit the club to use exercise tools such as dumbbells (weights) and the bar (skewer) and use a group of nutritional supplements such as Whey protein and a supplementFish oil.

Cardio training program within 12 weeks

Various types of cardio can be practiced, whether walking, aerobics, running on a treadmill, swimming, or other exercises that stimulate the heart muscle, so that the exercise begins slowly and then later increases in duration during the program. After 6 weeks of cardio, a rest day can be taken, and during the remaining six weeks, exercise can be performed. Cardio two days versus two days or one rest day each week, and you can rely on the following schedule:

The training program for both halves of the body in the gym in 12 weeks

The upper and lower parts of the body must be exercised, including the leg muscles, triceps (triceps) and biceps (bilateral arm muscles), using weights with a variety of sets and repetitions, so that each week training is done according to the following days:

• Day 1: Upper A training
• Day 2: Lower A training
• Day Three: Rest
• Day 4: Upper body training B
• Day 5: Lower body training B
• Day Six: Rest
• Day Seven: Rest

 

 

The following tables show the intended exercises on the four training days of each week:

 

 

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