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12 week program to lose your fat

Here is a complete program with training and diet to lose your fat. This program includes a complete diet, a detailed schedule of cardio.

Here is a complete program with training and diet to lose your fat. This program includes a complete diet, a detailed schedule of cardio exercises and muscle building 4 days a week divided into sessions dedicated to the upper body and lower body.

Description of the training program


This workout program is designed to help you lose fat and get in shape in just 12 weeks. The following program is not easy to implement. It starts off slow, but gets more and more intense.

This program gives you all the details you need to follow your training and a suitable diet for your next 12 weeks. You'll know what to eat as well as how many hours of cardio and strength training you need to do.

The goal is simple: lose your fat, build muscle mass, get back in shape, transform your physical appearance as much as possible in just 3 months. The goal is not only to change your physical appearance, but also to develop your fitness and strength.

The expectations of this program by 12 weeks

Over the next 12 weeks, your goals and expectations are as follows:

Fat Loss - Lose ten pounds of fat.
Develop muscle mass - Maintain or even gain lean muscle mass.
Conditioning - To be in great physical shape.

The diet to follow to lose weight
Each week is divided into 3 different types of meals.

High carbohydrate meal - 1 day per week
Moderate carbohydrate meal - 3 days a week
Low carb meal - 3 days a week
You can distribute these days as you see fit within the week. I suggest you reserve your high carb meal day for special occasions. This way, you can attend family meals, or eat out with friends, and eat normally.

It should be noted that calorie intake should be adjusted according to your metabolism. The following adaptations are recommended:

Male 40+ - Reduce daily calorie intake by 300 calories.
Male 20-25 - Increase daily calorie intake by 300 calories.
Woman 40 years and over - Reduce daily calorie intake by 200 calories.
Women 20-25 - Increase daily calorie intake by 200 calories.

Diet to follow to lose weight for men

Week 1 - 3 days with low carbohydrate meals with 2300 calories, 3 days with moderate carbohydrate meals with 2400 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 2 - 3 days with low carbohydrate meals with 2200 calories, 3 days with moderate carbohydrate meals with 2400 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 3 - 3 days with low carbohydrate meals with 2100 calories, 3 days with moderate carbohydrate meals with 2400 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 4 - 3 days with low carbohydrate meals with 2000 calories, 3 days with moderate carbohydrate meals with 2400 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 5 - 3 days with low carbohydrate meals with 2300 calories, 3 days with moderate carbohydrate meals with 2300 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 6 - 3 days with low carbohydrate meals with 2200 calories, 3 days with moderate carbohydrate meals with 2300 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 7 - 3 days with low carbohydrate meals with 2100 calories, 3 days with moderate carbohydrate meals with 2300 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 8 - 3 days with low carbohydrate meals with 2000 calories, 3 days with moderate carbohydrate meals with 2300 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 9 - 3 days with low carbohydrate meals with 2300 calories, 3 days with moderate carbohydrate meals with 2200 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 10 - 3 days with low carbohydrate meals with 2200 calories, 3 days with moderate carbohydrate meals with 2200 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 11 - 3 days with low carbohydrate meals with 2100 calories, 3 days with moderate carbohydrate meals with 2200 calories, 1 day with high carbohydrate meals with 2700 calories.
Week 12 - 3 days with low carbohydrate meals with 2000 calories, 3 days with moderate carbohydrate meals with 2200 calories, 1 day with high carbohydrate meals with 2700 calories.
A protein intake of 180 grams per day is essential. If you are tall enough, or already have good muscle mass, eat 200 to 220 grams of protein per day.

You should have a fat intake of approximately 20-30% of your daily calorie intake. Once you've determined your daily calorie intake from protein and fat, fill in the rest of the missing calories with carbohydrates.

In addition, you can eat up to 10% of your daily calorie intake with processed fast food foods. But if you don't like this kind of food, don't eat it! This allows you to be able to give in to a desire on occasion, or to participate in a dinner with friends without depriving yourself.

Diet to follow to lose weight for women

Week 1 - 3 days with low carbohydrate meals with 1500 calories, 3 days with moderate carbohydrate meals with 1600 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 2 - 3 days with low carbohydrate meals with 1400 calories, 3 days with moderate carbohydrate meals with 1600 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 3 - 3 days with low carbohydrate meals with 1300 calories, 3 days with moderate carbohydrate meals with 1600 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 4 - 3 days with low carbohydrate meals with 1200 calories, 3 days with moderate carbohydrate meals with 1600 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 5 - 3 days with low carbohydrate meals with 1500 calories, 3 days with moderate carbohydrate meals with 1500 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 6 - 3 days with low carbohydrate meals with 1400 calories, 3 days with moderate carbohydrate meals with 1500 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 7 - 3 days with low carbohydrate meals with 1300 calories, 3 days with moderate carbohydrate meals with 1500 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 8 - 3 days with low carbohydrate meals with 1200 calories, 3 days with moderate carbohydrate meals with 1500 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 9 - 3 days with low carbohydrate meals with 1500 calories, 3 days with moderate carbohydrate meals with 1400 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 10 - 3 days with low carbohydrate meals with 1400 calories, 3 days with moderate carbohydrate meals with 1400 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 11 - 3 days with low carbohydrate meals with 1300 calories, 3 days with moderate carbohydrate meals with 1400 calories, 1 day with high carbohydrate meals with 1900 calories.
Week 12 - 3 days with low carbohydrate meals with 1200 calories, 3 days with moderate carbohydrate meals with 1400 calories, 1 day with high carbohydrate meals with 1900 calories.
Women should ensure that they have a daily protein intake of 100 grams. If you are tall enough, or already in good physical shape, eat 120 grams of protein per day.

You should have a fat intake of approximately 20-30% of your daily calorie intake. Once you've determined your daily calorie intake from protein and fat, fill in the missing calories with carbohydrates.

In addition, you can eat up to 10% of your daily calorie intake with processed fast food foods. But if you don't like this kind of food, don't eat it! This allows you to be able to give in to a desire on occasion, or to participate in a dinner with friends without depriving yourself.

Cardio exercises to lose fat


It doesn't matter what kind of cardio exercise you do during those 12 weeks. Choose a cardio exercise that works well on your heart, such as the treadmill, elliptical trainer, or swimming.

The first thing you will notice about this cardio exercise program is that it starts off slow. And this is quite normal. Right now you are not in great shape. This program is designed to get you back in shape during those 12 weeks.

Be patient. Stick to the schedule and believe in yourself. After 12 weeks you will be amazed at your fitness level!

In the first 6 weeks, take at least one day of rest between cardio workouts. After the sixth week, you should do your cardio exercises with 1 or 2 days of rest.

● Week 1 - 3 sessions of 5, 8 and 5 minute cardio exercises.
● Week 2 - 3 sessions of 8, 10 and 8 minute cardio exercises.
● Week 3 - 3 sessions of 10, 12 and 10 minute cardio exercises.
● Week 4 - 3 sessions of 12, 15 and 12 minute cardio exercises.
● Week 5 - 3 sessions of 15, 20 and 15 minute cardio exercises.
● Week 6 - 3 sessions of 20, 20 and 20 minute cardio exercises.
● Week 7 - 4 sessions of 20, 22, 20 and 22 minute cardio exercises.
● Week 8 - 4 sessions of cardio exercises 22, 25, 22 and 25 minutes.
● Week 9 - 4 sessions of cardio exercise 25, 27, 25 and 27 minutes.
● Week 10 - 4 sessions of cardio exercise 27, 30, 27 and 30 minutes.
● Week 11 - 4 sessions of 30, 35, 30 and 35 minute cardio exercises.
● Week 12 - 4 sessions of 35, 40, 30 and 45 minute cardio exercises.
Strength training program to follow to lose weight
Your training for the next 12 weeks is divided into upper and lower body sessions. The number of repetitions is indicative and should serve as a guide for your tailor-made program.

When you feel like you can lift a weight too easily for a given number of reps, add weight to the bar. For convenience, use the same weight for each set for each exercise.

● Day 1 - Upper body A
● Day 2 - lower body A
● Day 3 - Rest day
● Day 4 - Upper body B
● Day 5 - Lower body B
● Day 6 - Rest day
● Day 7 - Rest day

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Vishal Dabasra