You have landed on this 12-week fat loss workout and diet plan for beginners that will help you get ripped. This article includes a detailed diet plan, cardio schedule, and a 4-day upper/lower split for muscle building that will help you burn fat, gain strength, and build muscles.
This complete workout plan will help you lose weight and get in your best shape in 12 weeks. Although it may sound impossible to achieve your goal in such a short time, it is very much achievable. However, this workout plan is not so easy. It builds up slowly, progresses, and is very effective.
You will receive all details about your diet and training schedule for the next 12 weeks. It will tell you exactly what to eat and how much cardio you should be doing without exhausting your muscles. Our ultimate 12-week diet and workout plan will help you lose weight, maintain, or even increase muscle mass and transform your life over the next three months.
After all, you wouldn’t only want to look better, but you also want to gain strength and enhance your fitness level.
Both men and women would benefit from this workout and diet plan. The diet plan specifically mentions separate calorie intake for men and women and their high and low carbs intake days.
There will be three different types of eating days each week.
- High Carb Days: 1 day per week
- Moderate Carb Days: 3 days per week
- Low Carb Days: 3 days per week
You can arrange it in any way you like. For special occasions, I recommend keeping the high-carb day to yourself. This will allow you to attend family functions or go out with friends and indulge a bit more than usual.
Make sure that you adjust your calorie intake based on your metabolism. These are the changes that we recommend:
- Men 40+ - Reduce daily intake by 300 calories
- Men 20-25 - Increase daily intake by 300 calories
- Women 40+ - Reduce daily intake by 200 calories
- Women 20-25 - Increase daily intake by 200 calories
Fat Loss Workout Plan Benefits
1. Improves Mobility
Although mobility is close to flexibility, it's not the same. Mobility is a blend of strength and flexibility. It's important to squat deeper, push harder and jump higher. Mobility refers to exercises that increase range of motion and stabilize, or control, the muscles surrounding each joint.
This workout will help you enhance your mobility and target almost all major joints on the upper and lower body parts. It will help you prevent getting injured and get stronger.
2. Helps Gain Strength and Muscles
This three-in-one package is all you would need! Studies show that a well-designed fat loss program incorporating strength plus cardio workouts elevates EPOC "Excess Post-Exercise Oxygen Consumption" (or metabolism) for up to 38 hours following an effective workout.
This means that you can continue to burn calories even after your workouts are over. Once you stop doing cardio, your calorie-burning efforts will also cease. However, cardio and diet combined with strength training can burn fat more effectively than diet and cardio alone.
Related Article: Gain Lean Muscles: Workout, Nutrition Plan & More
3. Ensures Better Gains in the Long Run
Although all forms of activity can increase growth hormone levels; only one will reliably raise testosterone in men and balance out estrogen in women. When strength training is done correctly, it signals that the body wants to "build muscle and strengthen" more than any other form of exercise.
Bigger, stronger muscles need stronger bones. Research has shown that resistance training have bone-building benefits. Resistance training's bone-building benefits affect the entire body. On the other hand, running may have a more positive impact on the lower extremes.
So without further ado, let us get into the workout and start the diet plan from today!
Workout Summary
|
Main Goals |
Lose Fat |
|
Workout Type |
Full-Body |
|
Training Level |
Beginner |
|
Program Duration |
12 Weeks |
|
Days Per Week |
4 |
|
Time Per Workout |
30-45 Minutes |
|
Equipment Required |
|
|
Target Gender |
Male & Female |
|
Recommended Supplements |
A 12-Week Eating Plan for Men
- Week 1 - Three low carb days with 2300 calories and three moderate carb days with 2400 calories. One high carb day with 2700 calories.
- Week 2 - Three low carb days with 2200-calories, three moderate carb days with 2400 calories, and one high carb day with 2700 calories.
- Week 3 - Three low carb days with 2100 calories and three moderate carb days with 2400 calories. One high carb day with 2700 calories.
- Week 4 - Three low carb days with 2000 calories; three moderate carb days with 2400 calories; one high carb day with 2700 calories.
- Week 5 - Three low carb days with 2300 calories, three moderate carbs days with 2300 calories, and one high carb day with 2700 calories.
- Week 6 - Three low carb days with 2200 calories, three moderate carb days with 2300 calories, and one high carb day with 2700 calories.
- Week 7 - Three low carb days with 2100 calories and three moderate carb days with 2300 calories. One high carb day with 2700 calories.
- Week 8 - Three low carb days with 2000 calories; three moderate carb days with 2300 calories; one high carb day with 2700 calories.
- Week 9 - Three low carb days with 2300 calories, three moderate carbs days with 2200 calories, and one high carb day with 2700 calories.
- Week 10 - Three low carb days with 2200 calories, three moderate carb days with 2200 calories, and one high carb day at 2700 calories.
- Week 11 - Three low carb days with 2100 calories and three moderate carb days with 2200 calories. One high carb day with 2700 calories.
- Week 12 - Three low carb days with 2000 calories; three moderate carb days with 2200 calories; one high carb day with 2700 calories.
Men should consume a minimum of 180g Protein per day. You should consume 200-220 grams of protein daily if you are a larger man or have more muscle mass. Eat more protein to reduce your daily fat intake to make up the extra calories. You can add the Protein supplement by DMoose to increase your protein intake.
Your daily fat intake should not exceed 20-30%. After calculating your daily calories from fats and proteins, add carbohydrates to your meal plan.
You can also eat up to 10% of your daily calories from junk foods. If you don't want to eat junk, it is better to leave it. You can use this option to satisfy a craving or for a quick snack at a social event.
A 12-Week Eating Plan for Women
- Week 1 - Three low carb days with 1500 calories, three moderate carb days with 1600 calories, and one high carb day with 1900 calories.
- Week 2 - Three low carb days with 1400 calories and three moderate carb days with 1600 calories. One high carb day with 1900 calories.
- Week 3 - Three low carb days with 1300 calories and three moderate carb days with 1600 calories. One high carb day with 1900 calories.
- Week 4 - Three low carb days with 1200 calories and three moderate carb days with 1600 calories. One high carb day with 1900 calories.
- Week 5 - Three low carb days with 1500 calories, three moderate carb days with 1500 calories, and one high carb day with 1900 calories.
- Week 6 - Three low carb days with 1400 calories and three moderate carb days with 1500 calories. One high carb day with 1900 calories.
- Week 7 - Three low-carb days with 1300 calories, three medium carbs days with 1500 calories, and one high-carb day with 1900 calories.
- Week 8 - Three low carb days with 1200 calories, three moderate carb days with 1500 calories, one high carb day with 1900 calories.
- Week 9 - Three low carb days with 1500 calories and three moderate carb days with 1400 calories. one high carb day with 1900 calories.
- Week 10 - Three low carb days with 1400 calories and three moderate carb days with 1400 calories. One high carb day with 1900 calories.
- Week 11 - Three low carb days containing 1300 calories, three moderate carbohydrates days with 1400 calories, and one high-carb day with 1900 calories.
- Week 12 - Three low carb days with 1200 calories and three moderate carb days with 1400 calories. One high carb day with 1900 calories.
Women should consume at least 100g of Protein per day. You should eat 120g of Protein per day if you are healthy and have enough muscle mass. To make up for the extra calories, eat more Protein.
Your daily fat intake should not exceed 20-30%. Add carbohydrates to your diet plan after calculating your daily calories from fats and proteins.
You can also eat up to 10% of your daily calories from junk food. If you don't want to eat junk food, it is better to skip it and use this option to satisfy a craving later.
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A 12-Week Cardio Plan
You don't have to use any particular cardio for this 12 weeks cardio plan. You can choose any cardio that moves your heart, whether it's elliptical, treadmill, or swimming.
This cardio plan starts slowly, which is the first thing you'll notice. And that's ok. If you are not in the best shape right now, this 12-week program will get you in shape. Be patient and trust the plan. Your level of fitness may surprise you after 12 weeks.
Take at least one rest day during the first six weeks between cardio workouts. It is recommended to do cardio with a 2-day-on, 1-day-off pattern after week 6.
- 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
A 12-Week Gym Workout Split
- Day 1 - Upper Body Workout A
- Day 2 - Lower Body Workout A
- Day 3 - Off
- Day 4 - Upper Body Workout B
- Day 5 - Lower Body Workout B
- Day 6 - Off
- Day 7 - Off
During the next 12 weeks, you will use an upper/lower exercise routine. These rep schemes are only guidelines. Add weight to the bar when weight is manageable with the set and reps. To make it easier, you can use the same weight in each set for the exercise.
Upper Body Workout A
|
Exercise |
Set |
Reps |
|
3 |
8-10 |
|
|
3 |
10-12 |
|
|
3 |
8-10 |
|
|
3 |
10 |
|
|
3 |
10-12 |
|
|
3 |
10-12 |
Lower Body Workout A
|
Exercise |
Set |
Reps |
|
3 |
8-10 |
|
|
3 |
12-15 |
|
|
3 |
12-15 |
|
|
3 |
15-20 |
|
|
3 |
60 sec |
|
|
3 |
20 |
Upper Body Workout B
|
Exercise |
Set |
Reps |
|
3 |
10 |
|
|
3 |
8-10 |
|
|
3 |
12-15 |
|
|
3 |
10-12 |
|
|
3 |
10-12 |
|
|
3 |
10-12 |
Lower Body Workout B
|
Exercise |
Set |
Reps |
|
3 |
15-20 |
|
|
3 |
8-10 |
|
|
3 |
10 |
|
|
3 |
15-20 |
|
|
3 |
20 |
|
|
3 |
20 |
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Conclusion
Strength training can help increase metabolism and make your body more efficient at burning fat, regardless of age or gender. Remember, 70% of your weight loss depends on your diet, and the remaining 30% comes from exercise. So you should watch out for what you put in your mouth because no workout can out-train a bad diet.
To get strong, lean up and lose fat, you have to lift heavyweights. Women should not be scared of lifting heavy as they don't possess the hormones that will make them bulky. Keep progressing through your workouts and challenge yourself to move through your next fitness level.
Article Sources
- LaForgia, J., et al. "Effects of Exercise Intensity and Duration on the Excess Post-Exercise Oxygen Consumption." Journal of Sports Sciences, vol. 24, no. 12, Dec. 2006, pp. 1247–64. PubMed, https://doi.org/10.1080/02640410600552064.
- Layne, J. E., and M. E. Nelson. "The Effects of Progressive Resistance Training on Bone Density: A Review." Medicine and Science in Sports and Exercise, vol. 31, no. 1, Jan. 1999, pp. 25–30. PubMed, https://doi.org/10.1097/00005768-199901000-00006.
