Welcome to the
Fat loss zone

Six phases of success !

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100 days 

Fat loss

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100 Fat loss journey

Congratulations for the wise decision, you are on the right path of changing your body and becoming a better version of yourself. In the next 100 days we create strategically approach that will give you a scientific way that had had been tested by a real champions and athletes that you never going to get bored of, no stage is the same and there're 6 phases in this life changing strategy to  burn fat ,

tone your body and get to the long dreamed physique.     

We are going to use multiple exercising , strechting and  cardio  techniques that  will dramatically improve your physique , will increase your oxygen threshold , strength , power , metabolic rate and the ability to burn fat more effectively while improve the work of your cardio -vascular system via methods of  a horizontal and  vertical loading ,supersets ,HIIT , Cirquit fashion .

" Sweat is
the tears of your fat "

Awakening 
phase one (14 days )

In the first 2 weeks we will begin with a preparation for this 100 day journey .

We are going to use horizontal  loading technique to increase your metabolic rate and keep you blood flow rushing through upper and lower extremities witch will provide a good kick start and will prepare your body for the next phase .

In this first phase you will need to pay attention on the warm up and cool down phases as well as stretching techniques before and after workout. In order to establish a beneficial habits for the entire journey as well as long and safe exercising experience.

Horizontal loading technique means that you will do a full body workouts moving

the blood flow from upper to lower extremities performing few sets of exercise for specific muscle group before moving onto the next one. Focusing on a core stability and control that is essential for protecting you spine and lower back from the load that are about to increase in the next phases . 

   

12-15 reps
Repetitions
15 min
a day
Stretching
45-60 min
week
Cardio

 Workouts

phase 1

Workout 1 
Full body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Biceps dumbbell curl - 
2. Triceps overhead extension -  
3. Shoulder front +
4. Shoulder lateral raises -  
5. Abs Leg lift - 
6. Forearm plank - 
(hold as longest you can)
7. Step up to balance - (hold for 2sec.up)
8. Front Lunges -
9. Gluteus bridge -
Cardio
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 2 

Full body

Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 

Exercises : 3 sets x 12-15 reps

1. Sit ups - 
2. Single leg Roman Deadlift -  
3. Plank to touch shoulder-
4. Push up (on knees if needed ) -  
5. Dumbbell bent over row - 
6. Hyperextensions-
7. Sumo squats (wide step )
8. Calf raises -
9. Adductor (machine )

Cardio (optional*)
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )

Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 3 
Full body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Ab crunch 
2. Cable lat pull down -  
3. Pectorals Cross over -  
4. Abs Mountain Climber - 
5. Leg press -
(wide step )
6. Box Jump to balance - (hold for 2sec.up)
7. Lateral Lunges -
8. Gluteus barbell bridge -
9. Hyperextension   -
Cardio *(optional )
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 4
Full body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Biceps barbell curl - 
2. Triceps kick back extension -  
3. Shoulder dumbbell press -
4. Shoulder cable lateral raises - (1hand) 
5. Abs Alphabet  - 
6. Abs Dead bug  - 
7. Step up to curl and press - 
8. Reverse Lunges -
9. Gluteus dumbbell bridge -
Cardio
10-15 min (steady cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
After 2 weeks on this stage !
Congrats you've completed the first stage of your journey to the dreamed body .We are now preparing you for intense workouts that will burn the excessive body fat that need to be burned . 
Now your body is getting ready to lift heavier loads and perform more intense workouts .
 
light-moderate
 
 
Loads
   1-2 min
Rest interval
slow 
Tempo
 

Strenght basics
phase two (14 days )

In that phase we will learn how to use and  train the most important basic movements that will improve your neuromuscular connections and improve your balance ,technique and strength . Introducing a variety of squats ,dead lifts ,bench presses ,push , pull movements .We will separate the workouts into upper and lower body and will have perform these workouts for two weeks with medium weight loads and rest intervals of 60-90 sec in between for about 8-12 repetitions range of each set . You are going to strengthen your prime movers and get ready for the next stage on your journey to burn more excessive body fat and get stronger. Don't forget the warm up cool down phases and cardio all of them very important for developing balanced physique

moderate-
heavy
 
 
Loads
   60-90 sec
Rest interval
slow 
Tempo
8-12 reps
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio

 Workouts

phase 2

Workout 1 
Upper body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Ab crunch -
2. Abs Mountain Climber - 
3. Cable lat pull down (Wide) -  
4. Cable lat pull down (narrow )-
5. Barbell Bench press -  
6. Incline Dumbbell bench press -
5. Single arm dumbbell row -
6. Dumbbell Dead lifts -
7. Push up (on knee if needed)
8. Dips (till failure )-
9. Hyperextension   -
Cardio 
10-15 min ( HIIT cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 2 
Lower body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Ab leg lift -
2. Abs plank to down dog  - 
3. Leg press -  
4. Walking lunges -
5. Adductor machine -  
6. Calf raises -
5. Goblin Squats -
6. Dumbbell Single leg roman dead lift -
7. Sumo squats
8. Abs Russian twists -
 
Cardio 
10-15 min ( HIIT cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
Workout 3 
Upper body
Warm up :
5-10min Stepper  ( treadmill ,bike )
Foam rolling (SMR )
3 - 5 min Active stretching 
Exercises : 3 sets x 12-15 reps
1. Abs butterfly  -
2. Abs dead bug -
3. Biceps dumbbell curls  -  
4. Triceps cable extension (rope ) -
5. Z - Barbell bicep preacher curl  -  
6. Tricep dumbbell overhead extension   -
5. Barbell Shoulder press -
6. Lateral shoulder raise dumbbell -
7. Shoulder disk blast -
8. Tricep Dips (narrow ) - (till failure)
9. Bicep chin up (narrow ) - (till failure)
Cardio 
10-15 min ( HIIT cardio )
(bike,  treadmill, stepper , rower )
Cool down 
Static stretching 3-5 min
Foam roller (SMR)
After 2 weeks of this phase of workouts !
Congrats you did a good job so far and  have passed first month of training , your muscles are now prepared and ready to get a test in this next stage.With more intense workouts and work loads that will improve your endurance and durability.
 
 

 

Endurance

phase three (14 days )

After one month of training your body got adopted to a new level of strength and now is time to increase your endurance and metabolic rates . In this phase we will focus on supersets and the ability of performing  a longer sets ,building up your endurance has a critical role on your everyday tasks and will teach you how to get the maximum of each set that will be work until failure for most of the time .

That will expand your oxygen consumption threshold and crank up your endurance like you had never before .

This stage will increase your metabolic rates so you will burn fat more then ever .Superset is a constructed by performing sets of two exercises back to back with minimal to no rest (0-15 sec ) and 60-90 sec rest between each superset. Loads are going to be light to medium with emphasis on rep range 15-20 reps each or  untill failure . Tempo will be slow to medium .

light -
moderate
 
Loads
0-15 in set
60-90 sec
between sets
Rest interval
slow 
Tempo
15-20 reps
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio

 Workouts
phase 3

Day 1

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Biceps - Triceps - Abdominals

1.Biceps curls -Triceps pull down (dumbbells) -1warm - 2work sets

3.Preacher curls - 4.Seated tricep Extension (barbbell) -2 work sets

5..Ab crunch - 6.Leg raises -2 work sets (till failure)

7..Hammer curls - 8.Kick back -2 work sets 

9.Mountain climber - 10.Side plank - 2 work sets

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 2

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Chest- Shoulders

1.Bench press - 2.Fly's (dumbbells) 1warm - 2 work sets

3.45 degree incline(barbell) - 4.Fly's (dumbbell) -3 work sets

5.Dips (wide)- 6.Cable Cross over - 3 work sets (till failure)

7.Military press - 8.Lateral raises (dumbbells ) - 3 work sets 

9. Cable lateral (one hand) - 10.Cable rear deltoid - 3 work sets

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

After 2 weeks of this workouts .
Congrats you did a good job so far and  have passed endurance test period of training , you've increased fat burning process and  your muscles are now prepared and ready to get  stronger and burn more fat  in this next stage.

Day 3  

Legs - Calfs 

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Gluteus - Quadriceps - Hamstrings - Calfs

1.Leg Extension - 2.Leg Curl 1warm - 2 work sets

3.Adductor - 4.Abductor (machine ) -3 work sets

5.Bulgarian split squat - 2 work sets 

6.Lunges - 7.Roman dead lift  - 2 work sets 

8. Calf raises - (3 different feet positions ) - 3 work sets

9.Glute bracing - 2 sets

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

Day 4

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Back - Abdominals

1.Latt pull down -(wide grip and 2. Narrow grip) 

1warm up- 2 work sets

3. Bend over - row (barbell) - (wide and narrow ) - 2 work sets

5. Forearm plank rock - knee crossover   - 3 work sets (till failure)

6.Hyper extension  - 2 work sets (till failure)  

7. Traps shrug - Incline shrug (dumbel )  - 3 work sets

8. X -man - Plank hop - 3 sets (failure )

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1.Static stretching- 3-5 min 

2.Foam roller (SMR,if needed )

 
 

 Hypertrophy

phase four (21 days )

We are now ready to get more concrete about

working out your muscles specifically and in detail  .

In this stage we will expand your knowledge

and abilitys ,focusing on a muscles that you never have imagine you had , that will reach deep inside your skeletal muscles and train them from every angle possible. Witch will increase your muscles awareness and will utilize more muscle cells  to work all together like a perfect machine that they are meant to be .Will increase the volume and intensity with a moderate to heavy loads and decrease the repetition range between 8-10 reps , we will keep the reps periods 60-90 sec between sets . That will crank up you metabolism and recovery periods will require a little longer , so we going to split different muscle groups on a different days and perform more exercises and sets than before.

light-moderate
 
 
 
Loads
 60-90 sec
 Rest interval
moderate 
Tempo
8-10 reps
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio

 Full body circuit 
phase 4 (21 days )

Day 1

Chest -Biceps - Abdomen

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - Supersets

Chest - Biceps - Abdominals

1. Biceps curls (barbell) -1warm - 3work sets

2. Ab crunch - 2 sets

3. Bench press (barbell ) - 1 warm ; 3 work sets

4. Incline bench dumbbell press - 3 work sets

5. Preacher biceps curls one hand (dumbbell ) - 3 work sets

6. Dips - 3 sets (failure )

7. Cable Cross over - 3 sets

8. 21's (biceps ) - 3 sets

9. Ab leg raises -3 sets

10. Russian twists - 3 sets. 

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1. Static stretching- 3-5 min 

2. Foam roller (SMR,if needed )

Day 2

Back

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - 

Lats - Traps - Teres - Romboid -Erectus 

1. Latt pull down - (wide grip) 1warm - 3 work sets

2. Seated cable row (narrow ) - 1warm - 3 work sets

3. Bend over barbell row  - 3 work sets

4. Single arm Dumbell Dead lift - 1warm ,3 work sets

5. Pull over (machine ,dumbell ) - 3 work sets. 

6. Hyper extension  - 3 work sets (till failure)  

7. Traps shrug - (dumbbell , cable ) - 3 sets

8. Incline trap shrug (dumbel )  - 3 sets

9. X -man - Plank hop - 3 sets (failure )

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1. Static stretching- 3-5 min 

2. Foam roller (SMR,if needed )

Day 3  

Legs - Calfs 

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training -

Gluteus - Quadriceps - Hamstrings -Aductors- Calfs

1. Leg Extension - 1warm up ;3 work sets

2. Leg Curl - 1warm - 3 work sets

3. Bulgarian split squat - 3 work sets 

4. Barbell Squat - 1 warm ,3 work sets​

5. Lunges - 3 sets

6. Roman dead lift  - 3 sets 

7. Adductor - 3 sets

8. Abductor (machine ) -3 sets

9. Calf raises - (3 different feet positions ) - 3 work sets

10. Calf single leg (dumbbell ) - 3 sets

Cool down

1. Static stretching- 3-5 min 

2. Foam roller (SMR,if needed )

Day 4

Shoulder - Triceps -Abdomen*(*opt)

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Weight training - 

Deltoids - Abdominals

1. Military press - 1warm up - 3 work sets

2. Lateral raises  - 1 warm up - 3 work sets

3. Rear delt raise - 1 warm up - 3 work sets

4.Triceps cable extension - 1 warm up - 3work sets

5.Narrow grip Bench tricep press - 3 work sets

6.Single arm tricep extension neutral grip - 3 work sets 

7. Front disk raise - 3 sets

8. Cable Lateral raises one hand  - 3 work sets 

9. Cable rear deltoid - 3 work sets

10. Leg lift (supine ) -3 sets*

11. Countdown 10 - 3 sets.*

12. X -man - 2 sets *

Cardio

10-15 min HIIT (high intensity intervals 1min slow-1fast )

Cool down

1. Static stretching- 3-5 min 

2. Foam roller (SMR,if needed )

After 3 weeks on this stage !
Congrats you did a good job  and  have build some muscle as well as utilize more muscle fibers with  hypertrophy training , you've increased fat burning process and  your muscles are now bigger and stronger . Now you are ready to get  more agile and quick while  burning more fat  in this next stage.
 
 

 Full body circuit 

phase five (21 days )

light-moderate
 
 
Loads
   0-15 cirq
   60-90 set
Rest interval
slow-medium
Tempo
12-20 reps
Repetitions
15 min
a day
Stretching
60-90 min
week
Cardio

As getting advanced in the 100 days strategy getting stronger and more confident will keep your body's metabolism going faster and faster so you can utilize the body fat as fuel and drop weight . In this stage we are going to target the entire body and crank the metabolism thru the entire week with full body workouts allowing you to burn more fat than before , implementing circuit training  and SAQ elements in your workouts that will bring new aspect of improving your kinetic chain motions and increase the awareness of the central nervous system mechanoreceptors that are so important for preventing injuries  while increasing your agility. SAQ stand for Speed , Agility ,Quickness Speed is defined as the ability to move the body in one direction as fast as possible. Agility is the ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture. Quickness is the ability to react and change body position with a maximum rate of force production 

Circuit training is a system consist of a series of exercises that you will perform one after the other with minimal rest (0-15 sec.) between exercises and high repetition range 12-20 reps .Rest period between circuits will be 1-2 min .

The loads will be light to moderate with tempo slow to medium .

In this stage your workouts will be quicker than before but more intense and proprioceptively  challenging .

Workouts

Phase 5 

Day 1  

Circuit workout

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Circuit training - 3 circuits of 12-20 reps each

Circuit 1

1.Ab crunch

2.Dumbel Bicep curls -

3.Triceps overhead push -

4. Leg Extension -

5. Leg Curl - 

6.Push ups -

7. Goblin squat -  

Circuit 2

1. Burpee 

2. Box jump

3. Rope waves /Rowing 

4. Military press

5. Farmers walk

Cool down

1. Static stretching- 3-5 min 

2. Foam roller (SMR,if needed )

Day 2 

Circuit workout

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Circuit training - 3 circuits of 12-20 reps each

Circuit 1

1. X man

2. Cable hammer curls (rope ) -

3. Triceps pull down (rope ) -

4. Lunges  -

5. Chin ups/Cable pull downs - 

6.Single leg touch down -

7. Medicine ball trows -  

Circuit 2

1. Shoulder disk blast

2. Squat jumps

3. Cable row /Rowing 

4. Dumbbell Bench press

5. Triceps shrugs 

Cool down

1. Static stretching- 3-5 min 

2. Foam roller (SMR,if needed )

After 3 weeks on this stage !
Congrats you did a great job  and your endurance and metabolic rates skyrocketed after this stage . you've increased fat burning process allowing your body to maximize fat  burn and  your muscles are toned getting  very close to your dreamed physique  . Get ready to get for the last part of your journey  and burn more fat  in this next stage.

Day 3  

Circuit workout

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Circuit training - 3 circuits of 12-20 reps each

Circuit 1

1. Russian twist -

2. Single arm preacher dumbbell  curls -

3. Single arm Triceps push down (neutral ) -

4. Leg press -

5. Calf lift (on the leg press ) - 

6. Pull up -

7. Cable narrow row -  

Circuit 2

1. Butt up 

2. Shoulder press 

3. Medicine ball chest trow

4. Heel touches

5. Dumbbell Farmers walk

6.Sumo squats

Cool down

1. Static stretching- 3-5 min 

2. Foam roller (SMR,if needed )

Day 4  

Circuit workout

Warm up

1. General warm up 5-10 min of treadmill (bike, stairs )

2. Joint rotation routine + Foam roller (SMR)

3. Active stretching (2 - 5min )

Circuit training - 3 circuits of 12-20 reps each

Circuit 1

1. Plank to Down dog -

2. Single leg roman dead lift -

3. Side lunge -

4. Chest fly -

5. Dumbbell Chest press  - 

6. Abs Scissor kick 

7. Cable narrow row -  

Circuit 2

1. Snatch 

2. Kettlebell swing

3. Abs Number 10 -

4. Pull over 

5. Triceps Dumbel shrug

6. Squat jumps

Cool down

1. Static stretching- 3-5 min 

2. Foam roller (SMR,if needed )