Full Body Workouts = Fat Annilation!

In this post i’m going to explain why I believe Full Body Workouts are the best style of training for fat loss. I’m also going to teach you how to create your own full body workout plan!

WARNING: This article isn’t aimed at bodybuilders or athletes. This post is for those of you who are looking for the most optimum way to shed pounds and improve fitness without needing to spend hours and hours in the gym!

The 3 Major Benefits of Full Body Workouts…

#1 Burn A Vast Amount Of Calories

If you choose your exercises wisely you’ll burn a HUMONGOUS amount of calories, anywhere between 600-1,000 calories per session – depending on your intensity and session duration.

When you train your full body you increase blood flow far more than you do when you only isolate a few body parts. The increased blood flow helps you to improve circulation and improves the bodies ability to mobilise fat from the entire body.

#2 HUGE Time Saver

If you’re like most, you have a busy life and you want the most bang for your buck in the shortest amount of time possible?

Well, you can get a fantastic full body workout completed in just 30 minutes – i’m not even kidding!

For people with limited time, full body workouts are a superb way of hitting all muscle groups and working on all the major components of fitness (strength, speed, power, endurance) without taking up too much time.

#3 Target Muscles More Frequently 

Typically with a split body part routine you’ll need to rest for at least 2-7 days before hitting those same muscles again, this is due to fatigue.

With a full body workout however, you are only doing 2-3 sets per body part. You’ll therefore be able to hit those same muscle groups more frequently.

Let’s compare the two…

Split Body part Routine:

• Monday – chest
• Tuesday – rest
• Wednesday – back, biceps
• Thursday – rest
• Friday – Legs and abs
• Saturday – shoulders, triceps
• Sunday – rest

Based on the above you’d only hit each muscle group 1x per week, or 52 times per year compared to…

Full body Routine:

• Monday – full body
• Tuesday – rest
• Wednesday – full body
• Thursday – rest
• Friday – full body
• Saturday – rest
• Sunday – rest

This routine would allow you to hit every muscle group 3x per week. In other words… you would work each muscle 156 times a year! 

The Math…

• Split Body part routine : 52 times per year
• Full body routine : 156 times a year 

156 – 52 = 104 extra opportunities per year to hit each muscle group

How To Build Your Own Full Body Workout Routine…

Typically I recommend breaking down muscle groups into the following:

1. chest
2. back
3. shoulders
4. biceps
5. triceps
6. abs
7. thighs
8. hamstrings
9. calfs

For a full body workout i’d recommend picking 1 exercise per body part e.g.

1. chest – bench press
2. back – wide grip pull up
3. shoulders – DB shoulder press
4. biceps – DB curls
5. triceps – Dips
6. abs – crunches
7. thighs – squats
8. hamstrings – lying leg curl
9. calfs – seated calf raises

I also recommend picking ‘compound exercises’ – exercises which use multiple muscle groups e.g. bench press, deadlifts, squats, rows, etc. These exercises if done correctly will allow you to build the most amount of muscle and make you burn more calories (both during and after the workout).

In terms of reps it all depends on your goal, but for fat loss I recommend anywhere from 8-20 reps per exercise. For example…

1. chest – bench press x 8-12 reps
2. back – wide grip pull up x 12-15 reps
3. shoulders – DB shoulder press – 12-15 reps
4. biceps – DB curls – 10-15 reps
5. triceps – Dips – 10-15 reps
6. abs – crunches – 20 reps
7. thighs – squats – 8-12 reps
8. hamstrings – lying leg curl – 12-15 reps
9. calfs – seated calf raises 20 reps

Now you have your exercises and rep range you can add your sets. Typically I recommend 2-3 sets per exercise.

For beginners I’d recommend planning out 3 different full body workouts, like the one above. Then perform each workout once per week e.g.

• Monday – full body (1)
• Tuesday – rest
• Wednesday – full body (2)
• Thursday – rest
• Friday – full body (3)
• Saturday – rest
• Sunday – rest

Make-sure you perform the exercises correctly (if in doubt hire a personal trainer) and track your progress using a gym diary – recording your weights, and reps. This gives you a tangible set of targets to beat next time you do the workout.

Nick 🙂