ADVANCED FAT LOSS

PROGRAM
PRASHANT PATIL

https://beacons.page/prashantpatiilfitness
ADVANCED FAT LOSS
PROGRAM
PRASHANT PATIL https://beacons.page/prashantpatiilfitness
WELCOME [AAKASH PATIL]
I wanted to take the time to welcome you to your new life changing program!

I am here to help guide you to success as you embark on a journey that will set the tone for
the achievement of your health and fitness goals. Great coaching is hard to find these days,
so I have developed an online coaching tool to help people like you navigate the ins and
outs of health and fitness.

Before we get into the program I ask you to please read through the introduction section,
as it includes all of the information about your program and what to expect in the coming
months.

The package also includes detailed explanations of your training plans, nutritional
suggestions, and how they will all be presented to you in an easy to understand format.

I am grateful for the opportunity to guide you towards becoming your best you.

Let's crush it together!

PRASHANT PATIL
 ABOUT ME
"I'm a fitness coach and personal
trainer. I love to motivate others
and help them achieve their
goals. I am passionate about
helping people reach their goals,
whether it be weight loss, muscle
gain or fitness level. My goal is to
help people reach their goals
through physical therapy,
nutrition, and training.."
INTRODUCTION
What is the Advanced Strength Program?

This program is designed to aid experienced lifters in significantly improving

overall strength & lose fat . This is done by using specific modifications to acute
variables such as sets, reps, and volume. The Advanced Strength & Fat Loss
Program uses traditional strength training coupled with periodization to
encourage growth in muscle size and force production. Weeks 1 and 2 are
focused more on Hypertrophy, weeks 3 and 4 are deeply rooted in strength.
Hypertrophy training is needed to help improve strength as it specifically
promotes muscle growth. This growth leads to increased for producing potential
by an increased size and number of muscle fibers available for contraction.

This type of training is perfect for your goal.

INTRODUCTION

How it Works

In order to give you the direction, accountability and support you need, there
are a couple different facets to this program.

What is included

• Nutritional program to optimize your health and performance

• A workout program that is designed specifically to achieve your

personal fitness goals
INTRODUCTION

Strategies for Success

Communicate With Your Coach

Keep me up to date with everything regarding your training plan. If there are
ever exercises you need to be further explained or any questions regarding the
training do not hesitate to ask. The more we communicate the easier it will be
to remain accountable and adhere to the program.

Stay on the Path

If you ever find yourself straying from the path then let me know and we will
work together to get back on it. Remaining accountable and adhering to the
program is an essential key to success. Staying on the path will improve success
rate and keep us moving toward the achievement of your health and fitness
goals.
NUTRITION PLAN
RITION PLAN
 NUTRITION PLAN GUIDELINES

Food Quality Matters

The goal for this type of nutrition plan is to eliminate all processed foods for the
majority of each week and eat “whole foods”, or foods which would exist in
nature and are unchanged when you eat them (cooking excluded). Processed
foods are not optimal for health and would be categorized as anything altered
from its original state in nature, or if it doesn’t exist in nature, it is obviously
processed from other food sources.
 NUTRITION PLAN GUIDELINES

IMPORTANT

• Don’t eat more or less than what I mentioned in the Diet Plan.
• Drink 5-6 litr of water per day.
• Eat in every 2.5 to 3 hours to keep you body in fat zone mode.
• Avoid putting butter/ghee on chapati.
• Avoid artificial sugar and use less salt during food preparation.
• Take last meal around 30-‐40mins before sleep.
• Avoid adding milk in your post workout shake.
 NUTRITION PLAN GUIDELINES

FINAL THOUGHT

Don’t blow your good week of eating by going crazy on the weekends and
eating pizza, cake, cookies and candy. It’s best to minimize damage to the best
of your ability, which in turn promotes the achievement of your fitness goals.
Small amounts of booze, dairy and legumes can be permitted on the weekends,
but don’t indulge often in non-recommended foods.
 SUPPLEMENTS

WHEY PROTEIN SHAKE

Whey can help you increase the amount of protein you get in your diet. If you
need a quick snack after a workout this can be a good option. Limit to only on
the days you workout and always choose food protein sources over whey when
available.

ESSENTIAL FATTY ACIDS

An Omega 3 Fish Oil supplement can be a great way to ensure your intake of
one of the most important essential fatty acids. Omega 3 has been proven to
enhance heart health, improve brain function and increase fat loss.

MULTIVITAMIN

Ensuring you have adequate consumption of all vitamins and minerals can
be done through a basic multivitamin.
WORKOUT PROGRAM
 WORKOUT SCHEDULE
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1Hour 1Hour 1Hour

Warm Up Steady Warm Up Steady Warm Up Steady Total
Week 1 Workout State Workout 3 State Workout 1 State Rest
1 Cardio Cardio Cardio

1Hour 1Hour Warm 1Hour

Warm Steady Warm Up Steady Up Steady Total
Week 2 Up State Workout 3 State Workout State Rest
Workou Cardio Cardio 1 Cardio
t1

1Hour 1Hour 1Hour

Warm Up Steady Warm Up Steady Warm Up Steady Total Rest
Week 3 Workout State Workout 3 State Workout 1 State
1 Cardio Cardio Cardio

1Hour Warm 1Hour 1Hour

Warm Up Steady Up Steady Warm Up Steady Total
Week 4 Workout State Workout State Workout 1 State Rest
1 Cardio 3 Cardio Cardio
 WORKOUT PROGRAM

BEFORE WORKOUT WARM UP

EXERCISE SETS REPS/TIME NOTES
LOW INTENSITY CARDIO N/A 5-10MIN PICK ANY MACHINE WHICH ELEVATES YOUR
HEART RATE TO 100-135BPM
N/A 2-3MIN FOAM ROLL LARGE MUSCLE GROUPS: QUADS,
FOAM ROLLING/LACROSSE BALL LATS, CALVES. OPTIONALLY USE A LACROSSE
BALL FOR SMALLER MUSCLE GROUPS: PECS,
DELTS, HAMSTRINGS
FRONT/BACK LEG SWING 2 12 12 EACH LEG
SIDE/SIDE LEG SWING 2 12 12 EACH LEG
STANDING GLUTE SQUEEZE 2 15 SEC SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE
PRONE TRAP RAISE 2 15 MIND MUSCLE CONNECTION WITH MID BACK
CABLE EXTERNAL ROTATION 2 15 15 EACH SIDE
CABLE INTERNAL ROTATION 2 15 15 EACH SIDE
OVERHEAD SHRUG 2 15 LIGHT SQUEEZE ON TRAPS AT THE TOP OF EACH
REP
 WORKOUT PROGRAM
WEEK ONE >>>>

D1 Workout 1 Sets x Reps Weights Rest DAY-2 -CARDIO

SQUATS 3x12-8 Moderate 1-min 1 HOUR

DEADLIFT 3x12-8 Moderate 1-min STEADY

JEFFERSON SQUATS 3x12-8 Moderate 1-min STATE
LEG EXTENSION 3x12-8 Moderate 1-min CARDIO ON
STIFF LEG DEADLIFT 3x12-8 Moderate 1-min RTRADMILL-
LEG CURL 3x12-8 Moderate 1-min SPEED-4
SEATED CALF RAISES 3x12-8 Moderate 1-min
D3 Workout 2 Sets x Reps Weights Rest DAY-4 -CARDIO

Barbell BENCH PRESS 3x12-8 Moderate 1-min 1 HOUR

BUMBELL INCLINE PRESS 3x12-8 Moderate 1-min STEADY
CHEST FLY 3x12-8 Moderate 1-min STATE
BARBELL SHOULDR PRESS 3x12-8 Moderate 1-min CARDIO ON
CABLE SKULL CRUSHER 3x12-8 Moderate 1-min RTRADMILL-
DUMBELL LATERAL RAISES 3x12-8 Moderate 1-min SPEED-4
REAR DELT BENDING DUMBELL FLY 3x12-8 Moderate 1-min
D5 Workout 3 Sets x Reps Weights Rest DAY-6 -CARDIO
GOBLET SQUATS 3x12-8 Moderate 1-2min 1 HOUR
STIFF LEG DEADLIFT 3x12-8 Moderate 1-2min STEADY
LEG PRESS 3x12-8 Moderate 1-2min STATE
BULGARIAN SPILIT SQUATS 3x12-8 Moderate 1-2min CARDIO ON
LEG CURL 3x12-8 Moderate 1-2min RTRADMILL-
BUMBELL LUNGES 3x12-8 Moderate 1-2min SPEED-4
SEATED CALF RAISES 3x12-8 Moderate 1-2min
 WEEK TWO >>>>
D1 Workout 1 Sets x Reps Weights Rest DAY-2 -CARDIO

INCLIINE BARBELL PRESS 3x15-12 Moderate 1-min 1 HOUR

DUMBELL CHEST PRESS 3x15-12 Moderate 1-min STEADY

PEC DEC MACHINE FLYS 3x15-12 Moderate 1-min STATE
DUMBELL LATERAL RAISES 3x15-12 Moderate 1-min CARDIO ON
STANDING DUMBELL SKULL CRUSHERS 3x15-12 Moderate 1-min RTRADMILL-
DUMBLL SHOULDER PRESS 3x15-12 Moderate 1-min SPEED-4
CLOSE GRIP BENCH PRESS 3x15-12 Moderate 1-min
D3 Workout 3 Sets x Reps Weights Rest DAY-4 -CARDIO

SQUATS 3x15-12 Moderate 1-min 1 HOUR

DEADLIFT 3x15-12 Moderate 1-min STEADY
JEFFERSON SQUATS 3x15-12 Moderate 1-min STATE
LEG EXTENSION 3x15-12 Moderate 1-min CARDIO ON
STIFF LEG DEADLIFT 3x15-12 Moderate 1-min RTRADMILL-
LEG CURL 3x15-12 Moderate 1-min SPEED-4
SEATED CALF RAISES 3x15-12 Moderate 1-min
D5 Workout 5 Sets x Reps Weights Rest
UNDERHAND BARBELL ROW 3x15-12 Moderate 1-2min
NAUTRAL GRIP ROW 3x15-12 Moderate 1-2min
DUMBELL PULLOVER 3x15-12 Moderate 1-2min
------------------------
T – BAR ROW 3x15-12 Moderate 1-2min
STANDING DUMBELL CURL 3x15-12 Moderate 1-2min
CONCENTRATION CURL 3x15-12 Moderate 1-2min
STANDING CABLE CULS 3x15-12 Moderate 1-2min

D5 Workout 6 Sets x Reps Weights Rest 30 mins

HANGING KNEE RAISES 3x12-10 BODY WEIGHT 1-min
Cardio On
LAYING LEG RAISES 3x12-10 BODY WEIGHT 1-min
Decline Cable Wood Choper 3x12-10 MODERATE 1-min
Tradmill or
Back Extension Machine for Obliques 3x12-10 BODY WEIGHT 1-min Cycling
WEEK THREE >>>>
D1 Workout 1 Sets x Reps Weights Rest DAY-2 -CARDIO

SQUATS 4x15-12 MID Heavy 45-SEC 1 HOUR

DEADLIFT 4x15-12 MID Heavy 45-SEC STEADY

JEFFERSON SQUATS 4x15-12 MID Heavy 45-SEC STATE
LEG EXTENSION 4x15-12 MID Heavy 45-SEC CARDIO ON
STIFF LEG DEADLIFT 4x15-12 MID Heavy 45-SEC RTRADMILL-
LEG CURL 4x15-12 MID Heavy 45-SEC SPEED-4
SEATED CALF RAISES 4x15-12 MID Heavy 45-SEC
D3 Workout 2 Sets x Reps Weights Rest DAY-4 -CARDIO

Barbell BENCH PRESS 4x15-12 MID Heavy 45-SEC 1 HOUR

BUMBELL INCLINE PRESS 4x15-12 MID Heavy 45-SEC STEADY
CHEST FLY 4x15-12 MID Heavy 45-SEC STATE
BARBELL SHOULDR PRESS 4x15-12 MID Heavy 45-SEC CARDIO ON
CABLE SKULL CRUSHER 4x15-12 MID Heavy 45-SEC RTRADMILL-
DUMBELL LATERAL RAISES 4x15-12 MID Heavy 45-SEC SPEED-4
REAR DELT BENDING DUMBELL FLY 4x15-12 MID Heavy 45-SEC
D5 Workout 3 Sets x Reps Weights Rest DAY-6 -CARDIO
GOBLET SQUATS 4x15-12 MID Heavy 45-SEC 1 HOUR
STIFF LEG DEADLIFT 4x15-12 MID Heavy 45-SEC STEADY
LEG PRESS 4x15-12 MID Heavy 45-SEC STATE
BULGARIAN SPILIT SQUATS 4x15-12 MID Heavy 45-SEC CARDIO ON
LEG CURL 4x15-12 MID Heavy 45-SEC
RTRADMILL-
BUMBELL LUNGES 4x15-12 MID Heavy 45-SEC SPEED-4
SEATED CALF RAISES 4x15-12 MID Heavy 45-SEC
 DO SAME FOR WEEK 4,5,6 >>>>
D1 Workout 1 Sets x Reps Weights Rest DAY-2 -CARDIO

INCLIINE BARBELL PRESS 4x15-12 Heavy 45-SEC 1 HOUR

DUMBELL CHEST PRESS 4x15-12 Heavy 45-SEC STEADY

PEC DEC MACHINE FLYS 4x15-12 Heavy 45-SEC STATE
DUMBELL LATERAL RAISES 4x15-12 Heavy 45-SEC CARDIO ON
STANDING DUMBELL SKULL CRUSHERS 4x15-12 Heavy 45-SEC RTRADMILL-
DUMBLL SHOULDER PRESS 4x15-12 Heavy 45-SEC SPEED-4
CLOSE GRIP BENCH PRESS 4x15-12 Heavy 45-SEC
D3 Workout 3 Sets x Reps Weights Rest DAY-4 -CARDIO

SQUATS 4x15-12 Heavy 45-SEC 1 HOUR

DEADLIFT 4x15-12 Heavy 45-SEC STEADY
JEFFERSON SQUATS 4x15-12 Heavy 45-SEC STATE
LEG EXTENSION 4x15-12 Heavy 45-SEC CARDIO ON
STIFF LEG DEADLIFT 4x15-12 Heavy 45-SEC RTRADMILL-
LEG CURL 4x15-12 Heavy 45-SEC SPEED-4
SEATED CALF RAISES 4x15-12 Heavy 45-SEC
D5 Workout 5 Sets x Reps Weights Rest
UNDERHAND BARBELL ROW 4x15-12 Heavy 45-SEC
NAUTRAL GRIP ROW 4x15-12 Heavy 45-SEC
DUMBELL PULLOVER 4x15-12 Heavy 45-SEC
------------------------
T – BAR ROW 4x15-12 Heavy 45-SEC
STANDING DUMBELL CURL 4x15-12 Heavy 45-SEC
CONCENTRATION CURL 4x15-12 Heavy 45-SEC
STANDING CABLE CULS 4x15-12 Heavy 45-SEC

D5 Workout 6 Sets x Reps Weights Rest 30 mins

HANGING KNEE RAISES 3x12-15 BODY WEIGHT 1-min
Cardio On
LAYING LEG RAISES 3x12-15 BODY WEIGHT 1-min
Decline Cable Wood Choper 3x12-15 MODERATE 1-min
Tradmill or
Back Extension Machine for Obliques 3x12-15 BODY WEIGHT 1-min Cycling
WORKOUT PROGRAM
 COOL DOWN

COOL DOWN AFTER WORKOUT

The Cool Down consists of a 5-10 minute Static stretching routine.

Weeks 1-4: One Round of 30-60 seconds per stretch

• Seated Hamstring Stretch

• Kneeling Hip Flexor
• Spinal Twist
• Supine IT Stretch
• Kneeling Lat Stretch
• Triceps Stretch
• Lateral Neck Flexion
EXERCISE LIBRARY
 EXERCISE NOTES

NOTES ABOUT THE PROGRAM

• Perform each exercise in the listed order.

• Strictly adhere to the rest periods as well as the set and rep ranges.
• Increase the weight for all exercises each week accordingly.
• A "Heavy" weight is one that is very challenging to complete with the
prescribed set and rep scheme,
• Use a spotter if possible for upper body pressing exercises.
• Use squat racks and safety bars with barbell squatting exercises.
• If you feel pain during any exercise (not fatigue), cease the exercise session
or modify the exercise to no pain is present.
 REST AND RECOVERY

LISTEN TO YOUR BODY

• Getting 8+ hours of sleep per night is crucial when trying to increase

strength. You will be working out more than you're body is accustomed
to. Getting adequate rest can make or break how well you recover.
• The brain and body need time to recover from the constant stimulus
received throughout the day. When we have adequate sleep/rest we
improve our metabolic expenditure, recover from workouts faster, and
are more alert throughout the day.
• If something ever hurts or is sore after exercise, especially around
the joints, use ice to reduce inflammation and/or swelling.