Five Day Workout Split for Fat Loss and Body Recomp.
If you want toned muscles and minimal fat, body recomposition is the way to go. Body recomposition is essentially turning your fat into muscle, so that you are not just losing weight, but also looking more toned while doing so. Body Recomp and fat loss, allows you to look healthy, while still maintaining strong muscles. It truly gives you the best of both worlds.
The caveat? The downside? It takes time. Body recomposition will not happen as fast as typical weight loss or weight gain will. It requires consistency.
Consistency, consistency, consistency. It gets preached on a daily basis on fitness and wellness media. We are told to remain consistent in order to see results, build our dream physique, and feel our best.
The question is, how?
With work, friends and families, kids, hobbies, it can be a lot to balance our fitness goals into our daily lives. And with a target goal of body recomposition and fat loss, it takes more consistency than usual. Sticking to a fitness schedule is key in body recomposition, where you must regularly target your whole body, building muscle mass while burning fat everywhere.
So, I would recommend finding a gym schedule that works for you and your goals, writing it down or noting it in your phone. This means 3-5 days a week, you are dedicating 1-3 hours to working out your body. For example, one day is focused on the upper body, another to your lower body, and a day for cardio. If you have extra time, add in core day, and an extra day of your choosing.
Personally, my goal is stronger and bigger legs, so I set aside one extra day for legs in my routine. Some weeks, I will change it up, but this has been my routine for a year. I have seen results, slowly, but they are there. Again, the key is routine and consistency.
Your routine does not have to be basic either. Fill your workouts with things you enjoy. For example, your cardio days do not have to be simply running or stairs. If you enjoy dance, sign up for a dance class. If you enjoy cycling, then do that. If you want to train your arms, but hate dumbbells, try to utilize workout bands. Things like pilates and hot yoga can target your arms as well. Make sure your plan is filled with things that you actually enjoy. This way, routine and consistency is easier.
To start you off, here are a group of workout splits you can try based on your fitness goals. Feel free to change it up, and add in things wherever you see fit.
Arm Focused Workout Split
Monday: Arms and Back
Tuesday: Core and Cardio
Wednesday: Legs
Thursday: Rest
Friday: Arms
Saturday: Full Body, Arm Focused
Sunday: Rest
Leg Focused Workout Splits
Monday: Rest
Tuesday: Legs, (Glute Focused)
Wednesday: Arms and Back
Thursday: Core and Cardio
Friday: Legs (Hamstrings and Quads)
Saturday: Rest
Sunday: Full Body, with focus on machine assisted leg days
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