Brandon Carter | Start Here

My Comprehensive Workout Program to Lose Fat

Losing fat can be though...that's why it's important to have an effective plan in place. This post covers some of the crucial aspects of a well designed fat loss workout program including HIIT, Strength Training, Diet, and Intermittent Fasting

If you want to lose fat, then you need a plan in place. It’s not enough to just do some weight lifting and cardio here and there whenever time allows.

Too many people follow a routine in a half-assed manner and wonder why they hit a plateau. My workout program for losing fat will finally get you on the right track, but you have to be the one to follow through with it and not falter the minute the routine becomes boring, inconvenient, or too challenging.

HIIT Cardio Is a Must

HIIT cardio is ideal because it directly targets your fat stores.

Many people opt instead to perform traditional cardio, such as a brisk jog on the treadmill or using the Stairmaster at a hardly challenging speed. When you do cardio in this manner, you will lose some fat in the process but sacrifice muscle as well.

Have you ever heard of the term “skinny fat?” This is a type of look that men are especially prone to when they do a lot of traditional cardio with little to no strength training.

HIIT cardio is super intense, but it’s that intensity that forces your body to tap into its fat stores for energy reserves. I’m not going to lie and tell you that HIIT is a fun workout because – believe me – you’re not having fun when you feel like your heart is going to explode.

What you’re doing, however, is creating an optimal thermogenesis environment where your fat cells gradually deflate as the triglycerides inside them are burned for energy.

Strength Training

Bicep exerciseYou still need to do some form of resistance training if you’re trying to lose fat.

This should be a mix of weight lifting and bodyweight training from my Bodyweight Blast program.

Anaerobic training helps preserve mass when you’re cutting. When you’re at the gym, you need to train with the same intensity as if you were training for muscle growth. As always, use low volume and lift until you physically cannot do another rep.


This is the component where people screw up the most. Time and again, I have seen people put their heart and soul into their cardio and strength training workout, only to throw all the hard effort away by eating whatever they want.

4590408656_bc88b92fb5_bIf you have been reading my posts, then you know the deal: a protein-rich diet, limited carb intake, and drastically reducing simple sugars. Rinse and repeat six days a week with a cheat day thrown in as a reward for your hard work.

As long as you stick to whole and unprocessed foods, you can personalize your meals however you like; just be sure to stay within your calorie allowance and protein/carb/fat ratio.

Meal customization is actually something I can assist you with if you’re having difficulty figuring out what belongs in your kitchen and what should remain in the grocery store..

Weekly Sample Plan

Monday HIIT 2,000 calories
Tuesday Strength training, HIIT 2,500 calories
Wednesday Rest 2,000 calories
Thursday HIIT 1,500 calories
Friday Strength training, HIIT 2,500 calories
Saturday HIIT 2,000 calories
Sunday Rest 2,500-3,000 calories (cheat day)

There are a few notes I need to make about this workout plan:

  1. The number of calories listed is for males. For women, consume 500 calories less each day.
  2. On the days where you do both strength training and HIIT, you have two options: do HIIT first thing in the morning (before breakfast) or immediately after your strength training.

In the morning, your body has undergone at least an 8-hour fast (assuming you get 8 hours of sleep as you should be). This means your glycogen stores are at its lowest point.

This enables the body to more efficiently burn fat rather than carbohydrates from the foods consumed. Glycogen stores are also low after a workout since a lot of it has been expended during the strenuous training.

Intermittent Fasting

You may have also noticed that on Thursday on the workout chart, you’re only consuming 1,500 calories (or 1,000 for women). This is because you’ll also be fasting for the first half of the day.

You will skip breakfast and the meal after that. You will resume your regular meals starting with lunch. You may fast on your rest day or days that you HIIT. Do not fast on your strength training days.

A Final Not About Calories

Remember that you need to be in a calorie deficit when you’re losing fat. Looking in the mirror alone isn’t enough to know for sure whether you shed any inches. This is why you need to take weekly measurements.

I recommend using a fat caliper first thing in the morning at the start of each week. If the measurements remained the same as last week, then you need to reevaluate your training plan.

Are you holding back when you’re doing HIIT? Are you hitting failure when strength training? Are you sneaking in that chocolate chip cookie when it’s not your cheat day?

If you wholeheartedly believe that you are giving it your all, then it’s time to cut calories. Reduce your daily intake by about 200-300.

It’s More Simple Than It Seems

My workout program for losing fat is really quite simple. Of course, you have to be careful not to equate simple with easy.

My program requires strict dedication and pushing yourself to the absolute limit when you’re in the gym or doing HIIT. Most of my clients have second-guessed themselves once they’ve committed to my program because the difficulty is more than they bargained for.

However, there is not a single client who followed through with my routine that did not see awesome results. You get what you put into it.

But I don't have to sit here and tell you about it, just check out this awesome transformation by one of my students.


A picture is worth a thousand words right? 

If you want to get results like this, then you should check out my Bodyweight Blast program. This program can help you lose fat and build muscle - the perfect recipe for getting a shredded six pack! .