Beginner Workout Plan

Complete 12 Week Fat Loss Workout and Diet

man wearing gray bottoms

Nearly half of all adults attempt to lose weight each year. However, weight loss can be hard to achieve without the right tools.

This fat loss workout and diet will show you exactly what to do to get leaner over the next 12 weeks.

Keep reading for the diet and program.

12 Week Fat Loss Workout

When a weight becomes manageable at the given rep range, add weight to the bar or machine.

  • Day 1 – Upper A
  • Day 2 – Lower A
  • Day 3 – Off
  • Day 4 – Upper B
  • Day 5 – Lower B
  • Day 6 – Off
  • Day 7 – Off

Upper A

ExerciseSetsReps
Bench Press48-10
One Arm Dumbbell Row410-12
Seated Barbell Press38-10
Pull-Ups310
Skullcrushers310-12
Dumbbell Curl310-12

Lower A

ExerciseSetsReps
Leg Curls Superset With412-15
Leg Extensions412-15
Squats38-10
Leg Press Calf Raise315-20
Plank360 sec
Hanging Knee Raise320

Upper B

ExerciseSetsReps
Incline Dumbbell Bench Press410
Barbell Row48-10
Dumbbell Lateral Raises312-15
Lat Pulldown310-12
Cable Tricep Extensions310-12
EZ Bar Preacher Curl310-12

Lower B

ExerciseSetsReps
Leg Press415-20
Stiff Leg Deadlift48-10
Walking Dumbbell Lunge310
Seated Calf Raises315-20
Cable Crunch320
Russian Twist320

12 Weeks of Cardio

photo of person using treadmill for fat loss workout
Photo by Andrea Piacquadio on Pexels.com

The type of cardio doesn’t matter as much as the intensity. Choose something that gets your heart pumping! Spin bikes, treadmills, or even boxing are all great options.

Weeks 1-6, take at least one day of rest from cardio between cardio sessions.

Weeks 6-12, do two days on and one to two days off.

  • Week 1 – 3 cardio sessions. 5, 8, and 5 minutes.
  • Week 2 – 3 cardio sessions. 8, 10, and 8 minutes.
  • Week 3 – 3 cardio sessions. 10, 12, and 10 minutes.
  • Week 4 – 3 cardio sessions. 12, 15, and 12 minutes.
  • Week 5 – 3 cardio sessions. 15, 20, and 15 minutes.
  • Week 6 – 3 cardio sessions. 20, 20, and 20 minutes.
  • Week 7 – 4 cardio sessions. 20, 22, 20, and 22 minutes.
  • Week 8 – 4 cardio sessions. 22, 25, 22, and 25 minutes.
  • Week 9 – 4 cardio sessions. 25, 27, 25, and 27 minutes.
  • Week 10 – 4 cardio sessions. 27, 30, 27, and 30 minutes.
  • Week 11 – 4 cardio sessions. 30, 35, 30, and 35 minutes.
  • Week 12 – 4 cardio sessions. 35, 40, 30, and 45 minutes.

The cardio starts off slow! That is on purpose, don’t try to do more early on, as you will burn yourself out.

12 Week Fat Loss Diet

The diet is built around an average individual. If you have concerns about the calorie recommendations, try our calorie calculator and use one of the weight loss numbers. Adjust for high and low carb days as you see fit, but expect that you may achieve different results.

12 Week Eating Plan: Men

  • Weeks 1, 5, and 9 – 3 low carb days with 2300 calories, 3 moderate carbs days with 2400 calories, and 1 high carb day with 2700 calories.
  • Weeks 2, 6, and 10 – 3 low carb days with 2200 calories, 3 moderate carbs days with 2400 calories, and 1 high carb day with 2700 calories.
  • Weeks 3, 7, and 11 – 3 low carb days with 2100 calories, 3 moderate carbs days with 2400 calories, and 1 high carb day with 2700 calories.
  • Weeks 4, 8, and 12 – 3 low carb days with 2000 calories, 3 moderate carbs days with 2400 calories, and 1 high carb day with 2700 calories.

12 Week Eating Plan: Women

  • Weeks 1, 5, and 9 – 3 low carb days with 1500 calories, 3 moderate carbs days with 1600 calories, and 1 high carb day with 1900 calories.
  • Weeks 2, 6, and 10 – 3 low carb days with 1400 calories, 3 moderate carbs days with 1600 calories, and 1 high carb day with 1900 calories.
  • Weeks 3, 7, and 11 – 3 low carb days with 1300 calories, 3 moderate carbs days with 1600 calories, and 1 high carb day with 1900 calories.
  • Weeks 4, 8, and 12 – 3 low carb days with 1200 calories, 3 moderate carbs days with 1600 calories, and 1 high carb day with 1900 calories.

Save the high carb day for special occasions, but don’t skip them.

Protein should be between 180-220 grams for men and 100-130 for women. Below are sample eating days for 2000 and 1200 calories.

2000 Calories1200 Calories
Breakfast
Two scoops protein powder
Half cup spinach
One cup frozen blueberries
Two cups almond milk
Breakfast
One scoop protein powder
Half cup spinach
One cup frozen blueberries
Snack
Six ounces Greek yogurt
One ounce almonds
Snack
One ounce of almonds
Lunch
Six ounces chicken breast
One cup rice
One cup green beans
Lunch
Four ounces chicken breast
Half cup rice
Half cup green beans
Snack
One protein bar under 200 calories
Snack
One protein bar under 200 calories
Dinner
Eight ounces 93% lean ground beef
Two medium potatoes
One cup broccoli
Dinner
Four ounces 93% lean ground beef
Two medium potatoes
Half cup broccoli

Supplements for the Fat Loss Workout and Diet

Supplements are not a requirement for this diet. However, they will help you achieve your results quicker and easier.

Fat Burner

Fat burners increase how many calories you burn throughout the day. Some fat burners also increase energy levels; however, they contain caffeine.

Whey

Whey protein will help you stay under your calorie goals and meet your protein requirements during the fat loss workout.

Amino Acids

A good amino acid formula will help you stay hydrated during workouts and increase stamina in the gym.

Creatine

Creatine will help you keep your strength levels up while losing weight.

About the Fat Loss Workout and Diet

The main goal of the fat loss workout and diet program is pretty simple: lose body fat while maintaining muscle. The program is considered beginner level, but it does require some equipment for optimum results.

Just about any gym will have the equipment you need.

The workouts in this program are set up as upper and lower muscle splits to ensure you get the most out of your movement.

You may find that the plan is not easy, but it will get you the results you are after!

Fat Loss Workout and Diet Expectations

You should lose at least 10 pounds of body fat on this program, maintain or increase your muscle mass, and improve your health and conditioning. The real changes will be the ones you see in the mirror!

Fat Loss Workout and Diet Summary

This program is designed with a particular and targeted set of goals. If the fat loss workout is not suitable for you, check out these other training programs!

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