11/26/21, 2:35 AM The best weight-loss workout plan for tall, heavyset guys | Muscle & Fitness

THE BEST WEIGHT-LOSS WORKOUT PLAN FOR

TALL, HEAVYSET GUYS
If you're naturally a mountain, these routines and diet tips will
have you dropping fat and adding muscle without any of that
extra body weight.

45 17 YES

So you’re on the bigger side of the scale and looking to drop some pounds, but
you’re having a tough time getting started? We’re here to help.

One thing we’ll say: Your problem is (probably) your diet. We know that’s the last
thing you want to hear, but it’s the first thing you need to fix. We’ll say this loud
and clear: It doesn’t matter what kind of training you do, or how much—if you’re
eating too many calories or the wrong foods, you will not lose fat. Derek Peruo,
a celebrity trainer at Peak Performance gym in New York City, has a fat-loss plan
that will take care of the exercise side of the equation—plus diet and nutrition
tips to shed fat. 

DIRECTIONS
Frequency: Perform each workout (Day I, II, and III) once per week, resting at
least a day between each session.

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How to do it: Perform the exercises marked with letters as a circuit. Do one set
of A, one set of B, then one of C before resting. Repeat until all the prescribed
sets are completed for the circuit. You’ll do 3 sets for each exercise every week,
but the reps will vary like so: week 1, 8 reps per set; week 2, 10 reps per set;
week 3, 12 reps per set; week 4, repeat the cycle with heavier weights.

Expect to have lost about 4 pounds after one month. If you haven’t, you may
need to reduce your intake of starchy carbs. 

3 STRATEGIES FOR BIG GUYS TO LOSE MORE

WEIGHT
1. Cheat only once per week

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You should be strict about your diet every day, but you get one meal a week to
eat whatever you want. If your discipline wavers in any department, don’t let it
be your nutrition. Eat protein at every meal. It supports muscle growth, helps
keep you full, and increases your metabolism. Lean meat, fish, eggs, and protein
powders are the best sources.

2. Drink water

Start the day with at least 16 ounces. Water is filling, and more of it will help
you recover from training.

3. Do more work

To maximize fat loss in training, “you need to do a lot of work in a short amount
of time,” Peruo says. Blitzkrieg-style workouts keep your heart racing and burn
more calories than conventional weight training. In the sessions that follow,
you’ll add reps to the exercises each week, accomplishing more work while
being sure to keep your total workout length the same (use a stopwatch to
record your time). Rest only as long as you absolutely need between sets. You’ll
find you have to rest less over time, even as the reps add up. On days you don’t
lift, perform high intensity interval cardio. Try 60 seconds of hard work (jumping
rope, fast running, intense cycling) followed by 30 seconds of light activity or
rest. Continue this for 15–20 minutes.

ROUTINE
DAY I
Workout I

EXERCISE EQUIPMENT SETS REPS R E ST

As
FRONT SQUAT Barbell 3 8-12
needed

With cross grip—arms crossed over chest.

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As
NEUTRAL-GRIP PULLUP Pullup Bar 3 8-12
needed

As
TRICEPS PUSHDOWN Elastic Band 3 8-12
needed

As
DUMBBELL FLYE Dumbbells 3 8-12
needed

As
BACK EXTENSION Bench 3 8-12
needed

DAY II
Workout II

EXERCISE EQUIPMENT SETS REPS R E ST

As
INCLINE BENCH PRESS Barbell 3 8-12
needed

As
ROMANIAN DEADLIFT Barbell 3 8-12
needed

Hold the bar with an overhand grip as wide as you can.

As
STANDING CALF RAISE Box 3 8-12
needed

As
GOBLET SQUAT Kettlebells 3 8-12
needed

As
REVERSE LUNGE Dumbbells 3 8-12
needed

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As
CRUNCH Swiss Ball 3 8-12
needed

Perform on an adjustable bench set to a 20-degree decline.

DAY III
Workout III

EXERCISE EQUIPMENT SETS REPS R E ST

As
SUITCASE DEADLIFT Barbell -- 8-12
needed

As
DUMBBELL BENCH PRESS Dumbbells 3 8-12
needed

As
DUMBBELL BICEPS CURL Dumbbells 3 8-12
needed

Lat Pulldown As
SEATED CABLE ROW Bar
3 8-12
needed

ONE-ARM, ELBOW-IN DUMBBELL Dumbbells 3 8-12

As
OVERHEAD PRESS needed

As
SWISS BALL ROLLOUT Swiss Ball 3 8-12
needed

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