I want to lose fat and make my pecs, abs, and biceps more defined. What is a good workout plan for this?

I am also doing about 30 minutes of cardio a day to lose fat. I am also starting to eat healthier and cut down on calories. What is a good in-detail plan of how to make my pecs, abs, and biceps more defined? Also how long will it take too see good results.


#1 Marti

rock climbing is great. cant give you a certain amount of time,, but just keep at anything. to me,, its not really what you do,, its how often you do it. you can figure your own workout, you can bend&twist and make everything burn,, just keep at it for a good period of time and u shuld see results.

#2 phoenix


#3 Sandeep

Are you over 18… then u take Fat free… Reduces 10 – 15 lbs a month…. Later to reduce fat in certain areas try Fitness Massage Oil of the same company. example your belly portion…. then it will be easy for you to build your abs and biceps in great style… The style you wanted to do them…. Contact http://www.ayurimports.com. Conact number is avaialable at the site.

#4 bigford4x4man

If you are like most overweight people, than you would agree that running is not your favorite thing to do. First off, a low carbohydrate diet is the best thing to lose weight. Drink 8 to 10 glasses of water each day (NO SODA). Natural juices are ok but they do have sugar in them and yes folk’s sugar is a BAD carbohydrate so limit the amount of juice you intake. Now as far as working out you should do a 3 day a week (M-W-F) type of workout. You will GAIN weight if you work out every day. The best way to lose weight, tone your body, and keep your heart rate up is Peripheral Heart Action (PHA) Circuit Training. So, what in the world does “peripheral heart action” mean? I’m glad you asked. The term refers to a circuit where upper body and lower body exercises are alternated back and forth. What this does is force the blood flow to keep switching from different parts of the body as you change exercises emphasizing different muscle groups. It results in a more demanding workout for the cardiovascular system because the blood flow isn’t able to get into an established pattern like it could if you were just working the same muscle groups. The most important part is the concept of alternating upper and lower body (or core) exercises, you can use any exercises you want. When you do this type of work out your body will keep burning fat 24 to 36 hours after the workout is done. That is why you want to only do a M-W-F workout. With this type of program you can lose up to 10 lbs a week but that is on the high end. Most people lose about 3 to 6 lbs a week and get the same results every single week. It is not like most plans where you start of loosing large amounts and then taper off. This is the best way to lose weight, tone your body, and have a good cardio workout. PHA programs are not just for men who want to lose weight and bulk up. PHA programs work faster for women than men. Women tend to lose weight faster and men tend to bulk up a little bit before losing fat. If women keep the weights low they will lose the fat and tone there body. If men increase the weight as the program goes on they will build muscle and lose fat. Below is an example of a starter PHA Program.

Go through each of the 4 exercises in the Group A back to back with no rest in between (this is called a “superset”). When you have completed all 4 exercises, rest for a short period of time, then repeat the circuit two more times in the same manner (for a total of 3 times through). After the 3rd time, rest a short period then switch to the exercises in Group B and go through those 4 new exercises in the same manner as Group A for 3 sets.

You will want the exercises to alternate between upper body and lower body. So in set A pick 2 upper body and 2 lower body exercises. So it should be done as upper then lower then upper than lower. You will want to do the same for set B but it needs to be 4 new exercises.

Rest periods: Initially, rest for one minute in between each circuit and in between switching from circuit A to B. Gradually decrease the rest periods until you can complete the whole thing with only 30 seconds rest in between each circuit. If you can’t get through the 4 exercises in a row with no rest, that’s OK in the beginning. Take a few breaths in between exercises as needed.

Weight/number of repetitions: Use weights that allow you to get in between 8-15 repetitions of each exercise. 12 is a good number to start, there is no magic to it. Remember, you will be taxing your cardio as well, so the weights will have to be a little lighter than what you could lift with longer rest periods. Make sure you are pushing yourself though…if you aren’t huffing and puffing hard afterwards, you aren’t getting the full benefits.

Frequency: Do this program 3 times per week. Combine it with a good warm up and cool down. You can do some walking, running or other cardio on off days if you wish, but that isn’t necessary. Follow the program for 6 weeks and then take a week off of weight training. After the back off week, you can start up again with a new circuit by substituting in the alternate exercise suggestions to change it up.

Conclusion: Try this program out for a few months and I’m sure you will be pleased with the results. When combined with a sensible nutrition plan, you can expect to see some good results in terms of weight loss and body composition. Good luck with your training and stay healthy.

#5 Michael

COngrats – you are on the right track :)

The best way to lose the body fat is to seek advice from someone who has done it themselves! Check out this free ebook:


It’s a pretty comprehensive guide for getting abs and comes with a workout routine, nutritional information and other tips to help you with your workouts.

If you stick to the exercises, it should take you about 8 weeks to see good solid results

Good luck!

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