a late bloomer 30     ~失敗しないもの選び~


training for body fat loss


A specific program for body fat reduction that incorporates muscle training is shown below. Remember, it's important to tailor your program to your personal goals and current fitness level. Combining it with aerobic exercise will give you even better results.

Training structure

  • Do 3-4 strength training sessions per week.
    Aim for 3 to 5 sets and 8 to 15 reps for each event.
    Alternate training and rest days to complement muscle recovery.

training large muscle groups

  • Squats: Strengthen your entire lower body and promote fat burning.
    Deadlifts: Strengthen your legs, back and hips and increase your overall metabolism.
    Bench Press: Tones your chest and triceps and builds muscle mass.

Training that incorporates multi-joint movements

  • Pull-ups: Strengthen your back, biceps, and forearms, and stimulate muscles throughout your body.
    Dumbbell Bench Press: Strengthens your chest and triceps, and gives you a basic metabolic boost.
    Barbell Row: Strengthens your back, biceps and shoulders, and promotes fat burning.

Training that incorporates super sets and reps

  • Introduce supersets that sequentially stimulate muscle groups. For example, a series of squats that move large muscles and multiple multi-joint movements.
    Incorporate variable reps to vary the number of reps per set to stimulate your muscles. For example, 10 reps for the first set, 12 reps for the second set, and 8 reps for the third set.

Incorporation of oxygen exercise

  • Do aerobic exercise along with strength training. For example, choose jogging, biking, walking, etc.
    The duration and intensity of aerobic exercise can be adjusted according to the individual's physical fitness to enhance the fat burning effect.

Dietary restrictions and nutritional intake

  • Moderately adjust calorie intake to create a negative energy balance. Caloric intake is set according to individual goals and body type.
    Proper protein intake supports muscle repair and growth.
    Eat a diet that includes fiber, nutrient-rich foods, and healthy fats.


Proper form and resistance, ensuring adequate rest and recovery, and adjusting to your individual fitness and limitations are important when performing this program. It is also recommended that you seek professional guidance on training and diet to bring out the best in you.