Visit us on Google, leave a review or get a map of our location

Sprint Speed - Agility - Explosive Power - Strength - Sports Performance - Elite Fitness

Recent Updates

  1. Sprint Coaching

    May 23, 18 06:14 AM

    Sokudo Training offers Sydney sprint coaching services, and strength & conditioning in the Merrylands, Granville, Parramatta and Guildford area....

    Read More

  2. Sprint Training

    Apr 30, 18 06:41 AM

    Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....

    Read More

  3. Sokudo Training Challenges

    Apr 25, 18 08:20 AM

    Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....

    Read More

Fat Loss Programme

The following is a fat loss programme designed around those that have the time and the commitment required to put in the consistent effort required to produce the predicted result. This programme is targeted at the moderately overweight/borderline obese person that has the physical capacity to engage in an intense exercise programme. This is not to be misunderstood, I am totally aware that if you are looking at this programme then you are not in elite physical condition. However in order to follow it you need to possess the potential ability to get to a reasonable level of fitness, that simply means an absence of major long term injury and illness that may be severely limiting.

One issue I run into quite frequently is that many people try to fight nature. There is a mistaken belief by many people that if they commence an exercise programme they will magically start dropping weight at a steady pace until they are lean and buff. Imagine the disappointment when this does not happen. What I mean is that exercise alone is not sufficient to cause a great deal of change in body composition, a shift in dietary habits is what needs to occur, without it you will quite literally get nowhere. Exercise is simply a catalyst for change, the diet is the main part. Don’t take this to mean that you can get by without exercise. The training is what creates the functional changes in your body, the kinds of things that allow your body to function more effectively and efficiently, including metabolic changes and hormonal optimisation.

The Fat Loss Programme

This programme works on a three days on one day off cycle. Provided here is a seven day cycle that is to be repeated for six weeks. I say six weeks because after this time it is highly recommended that you change what you are doing and progress forward with something more advanced.

DAY ONE: Strength

Back squat for 12-8-5

Bent over row for 12-8-5

Bench press (barbell or dumbbell) for 12-8-5

Overhead barbell press for 12-8-5

DAY TWO: High intensity interval training

This can be done outdoors (running) or on any piece of cardio equipment in the average gym. My two preferences are running outdoors or the indoor rower.

Perform intervals of 20 seconds with 10 seconds rest between each. Do a total of eight intervals then rest for one minute. That’s one set, do four sets.

Ensure each interval is done at absolute maximum intensity and that each 10 second rest is precisely 10 seconds. This is called Tabata.

DAY THREE: Aerobic session

30-45 minutes at a continuous pace. This can be done running, cycling, rowing or swimming. Ensure you set yourself a challenging pace, don’t just cruise through.

DAY FOUR: Rest day

Simply rest and recover here, no training at all. Pay close attention to your diet today.

DAY FIVE: Strength

Deadlift for 12-8-5

Walking barbell lunge for 30 steps

Pull-ups, as many as possible in four minutes. Rest as needed.

Overhead dumbbell press, alternating sides for one set of 30 reps (total, not each side)

DAY SIX: High intensity interval training

As for Tabata training on day two, you can do these using any mode you like. An indoor rower is preferred, outdoor running is second choice.

Perform 10 intervals of one minute each followed by 40 seconds rest between each. Ensure you use absolute maximum intensity.

DAY SEVEN: Overall volume

This session is to be timed. Don’t move onto the next exercise until you have finished the quota of reps for the previous one. Go through the entire workout just once.

Complete the following for time…

Run 800m

100 squats (bodyweight)

50 push-ups

30 pull-ups

Run another 800m

Each time you complete the seven day cycle, you should rest for two days before starting again at day one.

 Before concluding, I can’t stress enough the importance of diet when it comes to any changes in body composition or body weight. Follow sound nutritional standards or results will be severely limited.

Contact Us

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.


Return to our home page from fat loss programme.

Fat loss programme, Fat loss programme, Fat loss programme, Fat loss programme.

Sydney Sprint Coach Blog
The Sydney Sprint Coach blog will keep you up to date with all changes made to subscribe now to keep yourself updated.
Sokudo Training System
The Sokudo Training system is a complete system of sprint training and high performance...
Sprint Workouts - Sprinting WOD
The sprint workouts section is designed not as a complete training program in itself, but as a section providing sprint workouts...
Sokudo Training Challenges
Welcome to the Sokudo Training Challenges section. Here you will find benchmark challenges and fitness tests based on the Sokudo Training methods....
Contact Sokudo Training
Contact Sokudo Training: Join Us Or Ask A Question
Sprint Training
Sprint training is a form of training applicable across a large range of domains for both the individual and the athlete....
Strength Training Hub
Welcome to the Sprint Ninja Strength Training Hub. The aim here is to give people an in-depth, working knowledge of strength and how to obtain it....
Sport and Exercise Science Articles
Welcome to the sport and exercise science articles section. Here you will find articles and information that explains the science behind fitness and performance training, how the body works....
Sport and Athletic Conditioning Articles
Welcome to the sport and athletic conditioning articles section. Here you will find articles pertaining to specific sports and athletic events....
Nutritional Guidelines
Nutritional guidelines are a confusing topic for most people. There is so much contradictory information available online....
Early childhood physical development
Early childhood physical development is just as important as childhood mental and psychological development...
Weight Loss Articles
Welcome to the weight loss articles section. Here you will find articles and information specifically targeted at weight loss/fat loss....
General Fitness Articles
Welcome to the general fitness articles section. Here you will find articles and information that applies to fitness as a whole but does not fall into other categories....
Power Training
Power training is often a very confused and confusing component of training, for both the general public and among coaches/trainers. ..
Psychology of Speed
The psychology of speed, an often underestimated aspect of the development of sprinting speed...
Ideal Fitness Program
The ideal fitness program is something people have been searching for ever since we discovered that regular and planned training can change the....
Training Objectives
This is a comprehensive set of guidelines, training objectives and an overall plan to be applied to all training programs...
Ten Components of Fitness
The ten components of fitness are the aspects of physical development that UNLEASHED Training aims to facilitate. Most programmes focus on only one or a small number of these fitness components...
Definition of Fitness
The definition of fitness is so difficult to pin down. I have searched for a definition for years, ever since I first started my studies in fitness, strength and conditioning. I have witnessed...
Art of Movement
The art of movement is something you will see discussed in many texts, in one way or another. This is a concept that was visited, studied and developed hundreds and even thousands of years ago...
Body Weight Exercises
The following is a list of body weight exercises used by Unleashed Training as part of the Evolve fitness program. This page includes just simple text descriptions of each exercise...
Body Weight Workouts
Welcome to the UNLEASHED body weight workouts. Here you will find workouts of all kinds in a mostly randomised manner....
Minimalist Fitness Programs
Minimalist fitness programs are simplified fitness programs that can be used for total development of one or more components of fitness. ..
Military Fitness Articles
Welcome to the military fitness articles section. Here you will find articles and information that applies to military fitness....