January: Serious Cutting Class - 3 days

Weight loss fitness plan for 3 days at the gym

We are serious, and that means being realistically serious. In 6 weeks, you can definitely shed a few kilos of fat, but depending on your final goal, you may need to work longer than 6 weeks. In fact, for a fitter and more enjoyable life, you should always keep doing strength training. Luckily, we have 100 more weight loss fitness plans ready, and hundreds more for other goals in the gym. Let's start with your first plan today.

Losing Weight – The Big Game

Losing weight can be a challenge, but with the right approach and motivation, you can achieve any goal. I see it as a game against your body. Your body doesn't want to lose weight, but your brain does. “Bet I’ll win?” Remember, losing weight isn’t just about eating less or extreme exercising; it's about finding a healthy balance between eating, exercising, sleeping, and seriously enjoying life. A combination of cardio, strength training, and diet is the key to success. Patience and consistency are crucial. Celebrate every kilo you lose on your weight loss timeline, and if you’re losing 0.5 to 1% of your body weight every 2 weeks, you’re seriously on the right track.

Also read: why losing weight is hard and maintaining weight is even harder.

Train 3 Days, Eat 7 Days

Training while losing weight has two major advantages. The first is that you directly burn calories. The second is indirect but perhaps has an even stronger effect. When you exercise, you're less likely to indulge in bad and calorie-rich food sources. Every calorie not consumed doesn't need to be burned. Therefore, try to spread out the 3 training days of this weight loss fitness plan for the strongest effect. Each workout consists of 4 exercises to maintain your muscle mass and ends with a serious work circuit aimed at burning energy. This way, you not only lose fat but also retain as much muscle mass as possible.

How This Weight Loss Fitness Plan Makes a Difference

Serious cutting class is, on paper, a very effective fitness plan for weight loss. Science has proven that focusing on muscle building helps retain as much muscle mass as possible. That's what you do at the start of each training session. Then, you move on to seriously burning calories, increasing your calorie deficit for the week. Research shows that this combination of diet and exercise offers the best chance of long-term results. Dietary guidelines can be found later in this article.

Luister ook: Serious over Afvallen podcast met 7 super praktische tips om structureel gewicht te verliezen (Only in Dutch)

Tips for This Fitness Plan

Your body only changes when challenged, and this training plan does just that. However, it relies on your commitment. You only need to do the following two things:

• When choosing weights for exercises, aim for about 1-2 reps in reserve, unless otherwise specified. This is key. If it says 10 reps, it means you could do 11-12 but stop at 10. However, if you're at 10 and could do exactly 4 more reps if your life depended on it? Then do 12-13 reps for that set. Adjust the weight for the next set. This way, each set remains effective.

• It's tough to add more weight to the bar when losing weight. Therefore, aim to lift at least the same weight as your previous workout each week. This ensures you retain as much muscle mass as possible. If, by the end of your training plan, you've only become slightly 'softer,' then you've done incredibly well! Stay realistic, understand your goals.

The Weight Loss Fitness Plan – Serious Cutting Class

The plan, as mentioned, spans 3 days and lasts 6 weeks. It focuses on major muscle groups and calorie-burning circuits. Each session starts with 4 exercises aimed at maintaining muscle mass, following muscle growth principles (do the recommended reps with 1-2 reps in reserve). The sessions end with seriously challenging circuits. To speed up weight loss through exercise, you'll need to burn a significant number of calories.

WARMING UP

Start each serious workout day with a warm-up. Begin a session, for example, with 50 calories on a cardio machine, followed by 1 or 2 warm-up sets for each first exercise of a new muscle group. This reduces the risk of injury and allows you to lift the most weight. Right after the warm-up, you've already burned the first calories to expedite your weight loss goal.

DAY 1: Legs – Chest – Back – Core – Workout Circuit

We start the week with a serious calorie-burning session by training all major muscle groups.

• High bar squat – 3 sets of 12, 10, 8 reps

• Bench press – 3 sets of 12, 10, 8 reps

• Superset: Barbell bent over row (3 sets of 12, 10, 8 reps) & Abdominal pullover (3 sets of 10 reps)

• Workout circuit: deadlift (5 sets of 12 reps) & Dumbbell push press (5 sets of 10 reps). Push yourself and choose a serious weight. Complete the 5 rounds as quickly as possible.

DAY 2: Shoulders – Biceps – Triceps – Workout Circuit

Smaller muscle groups in exchange for a more intense circuit to burn even more calories.

• Superset 1: Single arm dumbbell overhead extension (3 sets of 12 reps) & Dumbbell side raise (3 sets of 12 reps)

• Superset 2: Hammer curl (3 sets of 10 reps) & Bent over lateral raise (3 sets of 12 reps)

• Workout circuit – complete 1 set of the following exercises as quickly as possible: box jump (50 reps), TRX row (40 reps), Double dumbbell front squat (30 reps), Burpee (20 reps), Double dumbbell thruster (10 reps).

DAY 3: Legs – Chest – Core – Workout Circuit

After this session, your week is done, so let's go all out. Give it your all!

• Superset 1: Flat dumbbell press (3 sets of 10 reps) & Bulgarian split squat (3 sets of 10 reps per leg)

• Incline cable fly – 3 sets of 12 reps

• Abdominal roll out – 3 sets of 15 reps

• Workout circuit – complete 5 rounds of the following exercises as quickly as possible: Rowing (250 meters), Kettlebell swing (15 reps), Ball slam (15 reps)

Serious cutting class is ready for you

Don't feel like writing down this weight loss fitness plan? It's ready for you in our app, including recommended weights for circuits, adjustments from week 4, technique videos, and it remembers your weights so you can try to outdo yourself each session. Besides serious cutting class, there are more than 100 weight loss plans waiting for you. All with the goal of retaining as much muscle mass and losing as much fat mass as possible. Let’s get serious!

What to Eat for Weight Loss?

No one loses fat and maintains muscle mass without a strong nutrition plan. To get leaner, you'll need to eat slightly less than what your body demands. While there's no one-size-fits-all diet, the basics are often the same:

• Create a small caloric deficit (daily 250-500 kcal less than maintenance)

• Aim to consume about 1.6 grams of protein per kilo of body weight daily. This keeps you full and your muscles happy.

• Focus on natural food sources rich in vitamins, minerals, and fibers.

• Eat as few calorie-rich ultra-processed foods as possible. Think candy, cookies, savory snacks, chips, pizza, chocolate, pastries, sweet dairy variants, soda, and sweetened cereals.

• Drink plenty of water, black and green tea, and, to a lesser extent, coffee.

• Make sure you can stick to your diet.

For specific questions or to create a personalized nutrition plan, we always advise contacting a qualified (sports) dietitian. Never change your entire nutrition plan on your own.

Also read: the effects of alcohol on your body

THE IMPORTANCE OF REST DAYS: MORE THAN YOU THINK!

In a 3-day schedule, rest days are still crucial. They're key for muscle recovery and minimizing the risk of injuries. Plus, spreading out your training days keeps you in a positive spiral longer and helps you lose more fat mass.

Supplements for Weight Loss?

As the name suggests, supplements are an addition to your normal diet, not a replacement. Supplements don't cause more weight loss. However, to reach your protein grams, a protein shake or bar can be a convenient addition. Proteins provide a longer feeling of fullness, making weight loss a bit easier. So, there are really only 2 supplements that are useful for weight loss.

1. Protein Powder: Whether it's whey, casein, mix, isolate, or whatever, doesn't matter. Your body thinks in totals. The speed of absorption has been shown to be irrelevant in scientific studies.

2. Protein Bar: This is obviously an ultra-processed product. So, be careful with the amounts of sugar.

Also read: which supplements work and which don't?

In general, the above supplements are safe. However, before starting a supplement regimen, it is advisable to consult a (sports) dietitian or medical expert, especially if you are already using medication or have underlying health problems.

Let's get serious

Now it's time to get started with this serious weight loss plan. Don't feel like writing down this fitness plan? Great, because it's ready for you in our app: Serious Fitness Lab. Including extra tips. We take "serious" very seriously. Log all your weights, effortlessly switch between alternative exercises, and let the plan automatically intensify after 4 weeks. Say goodbye to endlessly searching for exercises: we have the best videos for every exercise in the plan. And let's be serious, if you want more, we have over 100 additional weight loss fitness plans in the app.

So, are you ready to get seriously lean? Download Serious Fitness Lab now and dominate your fitness goals, seriously.

Most Frequently Asked Questions About Weight Loss Fitness Plans

What exercises do you do in the gym to lose weight?
Want to lose weight in the gym? Focus on maintaining muscle mass so your metabolism stays high. Combine this with cardio or interval circuits for optimal fat burning. Stay motivated and regularly switch plans to keep enjoying your workouts. In our app, you'll find a new weight loss fitness plan every 6 weeks!

How much exercise to lose 10 kilos?
To lose 10 kilos, consistency is key. Aim for at least 150 minutes of moderate to intensive cardio per week, supplemented with strength training. Nutrition also plays a big role. A healthy, balanced diet combined with regular exercise is the key to success. Don’t forget to get at least 7 hours of sleep per night, or you'll barely lose any fat.

What kind of strength training is good for weight loss?
Full-body strength training is ideal for weight loss. Exercises like squats, deadlifts, and bench presses stimulate large muscle groups. This boosts your metabolism and fat burning. Strength training also builds muscle mass, which helps burn more calories, even at rest. However, it’s a myth that you can build muscle while losing weight.

What’s better for weight loss: cardio or strength training?
Both cardio and strength training are essential for weight loss. Cardio directly burns calories and improves your condition, while strength training builds/maintains muscle mass and increases your metabolism. A combination of both in your fitness plan offers the best results for healthy and effective weight loss. It's also proven that adding exercise to your diet plan leads to more structural weight loss.

What to train for belly fat?
To reduce belly fat, combine cardio with strength training. Focus on exercises that strengthen the core, such as planks and crunches. However, spot reduction is a myth. Overall fat burning through a mix of cardio, strength training, and a healthy diet is necessary to effectively tackle belly fat.

Also listen to: localized belly fat burning is not possible