As you become fitter, focus on increasing the intensity of your cardio to maximize your fat loss.

It would be ideal to fit in a cardio session before breakfast to speed up your fat loss and then do your weights in the evening. However, if that is impossible, then do your cardio after your weights.

Learn more about cardio here.

Weight training

This program is divided into a split routine lifting weights five times a week and training the same muscle group once every four days. Here is the breakdown of the muscle groups trained:

Group one: Legs (trained twice a week)

Group two: chest, back and abs (trained once a week)

Group three: shoulders, biceps and triceps (trained twice a week)

Allow yourself one day of rest after training consecutively for two days. If that does not suit your schedule, then take a break every three days. Here is an example:

Monday: legs (group one)

Tuesday: chest, back, abs (group two)

Thursday: shoulders, biceps and triceps (group three)

Friday: legs (group one)

Sunday: shoulders, biceps and triceps (group three)

Rest for one minute between each set. Your entire weight training workout should not take longer than an hour, unless you are planning to do cardio afterwards. Lift as heavy as you can manage and move at your own pace. Follow this program for eight to twelve weeks before moving onto the bodybuilding program to be more challenged.

Each exercise is linked to a youtube video to show you how to do the movement. Each video is no more than two to three minutes long. Click here to learn more about sets and reps.

The workout:

Group one: Legs

Quadriceps: barbell squats (3  x 8 – 12) – watch video here

Quadriceps: barbell stepping lunges  (3 x 8 – 12) - watch video here

Quadriceps: leg extension (3 x 8 – 12) – watch video here

Hamstrings: leg press (3 x 8 – 12) - watch video here

Hamstrings: stiff deadlifts (3 x 8 -12) – watch video here

Calves: standing calf raise (3 x 20) – watch video here

Calves: seated calf raise (3 x 20) – watch video here

Group two: chest, back, abs

Chest: incline dumbbell press (3 x 8 – 12) – watch video here

Chest: pec deck machine flyes (3 x 8 – 12) – watch video here

Chest: bench flyes (3 x 8 – 12) – watch video here

Back: hyperextension with weights (3 x 8 – 12) – watch video here

Back: assisted reverse grip pull ups ( 3 x 8 – 12) – watch video here

Back: seated cable row (3 x 8 – 12) -  watch video here

Abs: crunches (3 x 20) – watch video here

Abs: cable crunches (3 x 20) – watch video here

Group three: shoulders, biceps, triceps

Biceps: hammer curl (3 x 8 – 12) – watch video here

Biceps: biceps curl using cable machine (3 x 8 – 12) – watch video here

Biceps: dumbbell preacher curl (3 x 8 – 12) – watch video here

Triceps: triceps cable pushdown (3 x 8 -12)- watch video here

Triceps: dumbbell seated overhead extension (3 x 8 – 12) – watch video here

Triceps: dips (assisted if you find it difficult) (3 x 8 – 12) – watch video here

Shoulders: shoulder press (3 x 8 – 12) – watch video here

Shoulders: front raise (3 x 8 – 12) – watch video here

Shoulders: bent over rear deltoid laterals (3 x 8 – 12) – watch video here