The PERFECT Workout to Lose Weight (Sets and Reps Included) Download

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  • Jan 26, 2020

  • If you are looking for a workout to lose weight then this is the video for you. Most of the time, when people attempt to lose weight they focus on workouts and exercises that are either not intense enough to burn the calories needed or they ratchet up the intensity so much that they are unable to sustain the workout for long enough to get sufficient results. Not here. I’m going to show you how to do this step by step with an entire plan. The other element that most workouts to lose weight forget to include is resistance training. Not only is it crucial to seeing immediate results but it is critical to long term sustained success. The more muscle you are able to add to your frame the more metabolically active tissue you will have working in your favor to burn calories even at rest. For that reason, each of the workouts in this plan is going to include a major push, pull, or legs exercise as the main resistance exercise performed in a 10 sets of 10 format. Let’s break down what the workouts look like in this perfect workout to lose weight plan. First up is the push workout. This is to be performed at the start of the week. Start with 10 sets of 10 reps of the barbell bench press, resting exactly one minute between sets. The key to the effectiveness of this portion of the workout is that it is metabolically demanding but is still sustainable for the duration of the workout. Remember, the key to losing fat is that you can get yourself in a hypocaloric state. If you burn calories but can’t keep it up for long you won’t wind up burning enough to make a difference. The second half of the workout consists of a 10 to 20 minute pairing of two exercises; one performed as a second resistance training exercise and one of the more classic conditioning variety. Perform 40 seconds of KB/DB alt. clean and lunges in 1 minute and 30 seconds jump rope in 1 minute. Ideally, you will be able to get through the entire 20 minutes but if you have to start out slower you may do so. The next workout day is a legs focused workout. This will consist of a barbell squat done for the same 10 sets of 10 reps. Remember to stay true to your 1 minute rests between sets to maintain the benefits promised. The secondary benefit of this type of training is that the heavier loads will help you to build muscle to further assist with your fat loss and weight loss long term. Follow this up with a pairing of DB Push-Up Renegade Rows and High Effort Mountain Climbers for up to 20 minutes. Keep the effort level up so that you are performing as much work as possible while still being able to sustain the effort for the entire duration of the workout. Next, the pull day consists of heavier barbell rows as the main driver of the workout. Follow this up with KB Clean and Presses alternated with KB Swings. This will all be able to be done in under 40 minutes. Every one of the workouts to lose weight are going to be capable of being performed quickly. As a matter of fact, you will burn more calories in a shorter period of time than had you walked on a treadmill for even longer than an hour. Finish up the workout with a core circuit on Saturday or Sunday. This is designed to be completed in 20 minutes - as many rounds as possible. The exercises are 3-Way Seated Knee Tucks, Squat Thrusts and Box Jumps. These are not easy but as you build up your tolerance to the increased work load you will find that you become better at the workouts. For a complete step by step plan, be sure to head to via the link below and get the ATHLEAN-X Training System. Each one of these plans comes with a meal plan to further assist you in losing weight the right way. You must have a good nutrition plan if you want to not just lose weight but keep it off for the long run. See how much easier it can be when you have a sensible approach to eating that you can actually live with. For more perfect workouts in this series including the perfect chest workout, perfect ab workout and perfect total body workout, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - Subscribe to this channel here -


    ATHLEAN-X™ 8 months ago


  • Moose92411
    Moose92411 8 months ago

    Can we take a minute to appreciate that most trainers would charge $50 for the sequence of exercises in this video, and another $15 for the explanations? This is a ridiculous level of commitment to a fitness community. What a man.

  • CraftyFoxe
    CraftyFoxe 8 months ago

    Which exercise is better for lat development: Pullups or Lat Pulldowns?

  • GodlyShadow
    GodlyShadow 8 months ago


  • Diego Arriaga
    Diego Arriaga 8 months ago

    Jeff is so fit that these excersizes actually give Him calories instead of taking them

  • prithvi raj
    prithvi raj 8 months ago

    Me : trying to gain weight

  • Emanuele Del Grande
    Emanuele Del Grande 8 months ago

    I lost 22 lbs this month, gym is going to make me pay for that lost plate, f***

  • Jonathan Cavy Fitness
    Jonathan Cavy Fitness 8 months ago

    Everyone who tries this- stick with it, remember results don’t happen and show over night. But I promise you if you give it your all you will succeed.

  • MDPstudios
    MDPstudios 8 months ago

    Who’s doing 10x10 squats with 1 min rest?!?!?! This seems unsustainable at 70-80%

  • AxeKick80
    AxeKick80 8 months ago

    You know, I’ll be glad when I’m dead and don’t have to deal with my body composition anymore.

  • Jorick Veraart
    Jorick Veraart 8 months ago

    When I saw the title I was thinking Jeff clickbaited me and would say: "Guys it's all about nutrition remember?"

  • Ricardo Pereira
    Ricardo Pereira 3 months ago

    Dude, i appreciate your content, you are legit and a great coach. But no way in hell can a fat or outta shape guy do those 10 rounds of push&pull + moutain climbers.

  • jonathan ruiz
    jonathan ruiz 8 months ago

    There’s no way I can get 10 reps again at 80% max with 1 minute of rest especially with 10 sets!

  • Martin Kessler
    Martin Kessler 8 months ago

    This absolutely works! I lost 90 lbs in 5 months using german volume training 5x per week! (and proper nutrition of course, keto and omad in my case) I actually superseted a core workout with the respective compound movement, so my workouts seldom lasted longer than 35 min. Jeff knows his shit! keep it up man, thanks!

  • Sayan Roy
    Sayan Roy 8 months ago

    When Jeff rides a bike he makes it sure that he is holding underhand grip and not usual grip to prevent internal rotation.

  • GodlyShadow
    GodlyShadow 8 months ago (edited)

    John mathew laceda is a special child

  • christopher ridge
    christopher ridge 8 months ago

    Hey Jeff, I just want to say thank you. I lost 35 lbs with the knowledge you gave me. I am currently heading into a bulk. I am also the “assistant strength coach” In my my high-school gym, even though I’m an eighth grader.

  • Ben L
    Ben L 8 months ago

    When Jeff starts citing German Volume Training:

  • pacumobear
    pacumobear 8 months ago

    “You gotta be serious about what you’re eating..”

  • Shahed Akter
    Shahed Akter 5 months ago

    Obviously it must be an error, it should be 70-80% of your 10RM and not 1RM, it wouldn’t be doable and there’s no other explanation