Fat Loss Program

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Fat Loss Program

by Shari
(Ash Fork, AZ)

I bought your Fat Loss program for Women. What a WONDERFUL program! I was browsing around for a new program to start off the new year. I must confess...I have been a program hopper for awhile, but this one--I really like and can actually SEE myself DOING! LOL!

I have a couple of questions...

#1. What is the reasoning behind the 2 minute rests between sets? I've never seen that much of a rest before. What if I DON'T rest that long? I did see where you recommend "active warmups" during that time.

#2. What if I ABSOLUTELY CANNOT do the pullups and dips? It's not an equipment issue, it's a "really big girl w/ a very weak upper body" issue! I've tried the bands and also a chair. Can I sub in something until I'm a bit stronger?

I'm on my third day and doing well. I love how the log book allows accountability. I saw one other comment from a guy in Australia--he mentioned that this program really lays it all out for you. It really does. All you have to do is follow each day as it is laid out. Just like connecting the dots!

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Fat Loss Program

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Answers to Your Questions...
by: Josh -- Author WLC System

Hey Shari! Very good to hear from you. I love to hear from the people using the programs. Also, I want to keep you working with the program so please let me know of you have any other questions. I am ALWAYS here to help.

1. Rest Time Between Sets

At the start of the program when the weights are very light, you do not have to rest 2 minutes. The reason for the 2 minutes is to let your body recover from heavier sets so you can do the heavier weights later on.

The heavier the weight gets and the more intense each set gets... the more rest you'll need between sets. Most other programs want to focus on burning fat for the weight training workouts. Instead, we focus on gaining strength. Strength gains will help you burn fat much faster. In order to get maximum strength gains, you need more rest between sets so you can lift heavy on the next set without too much fatigue.

So, you don't have to rest as much right now when the weights are light. As they get heavier, take more rest between sets. For example, between some of my heavy sets of squats... I will rest up to 5 minutes.

And yes, you can warm up for your next exercise as long as it doesn't affect the exercise you are currently working with. It can actually help your strength because it takes your mind and body off the next heavy set of your main exercise.

Hope that helps... if not, let me know.

2. In place of the pull ups, do pull downs. Do you know what those are?

In place of the dips, did you say you've tried dips with your feet on the ground and arms on the chair?

If so, you need an exercise like overhead cable extensions or cable pushdowns. Do you know what those are and do you have the equipment to do them?

Thank you so much for the nice comments. I am very glad you like it!!! Keep up the great work. Consistency is the key to results so keep it going.

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Thanks for the answers....
by: Shari

Thanks for the alternate exercises. Yes...I know what they are, and yes...I think I can do them! LOL. I have a Bowflex, and I can do both on it.

I understand about the rest times now...makes a lot more sense when you are lifting heavy to rest longer.

I'm on day 5 and have NOT even ONE time felt hungry or craving. I really like the workouts. I do, however have a problem getting in all the pre and post w/o drinks and food. It's just a bit much. That's not to say that I'm not working on it!! Just 'cause it's a different way of doing things, doesn't mean that I should NOT do it. I feel progress already... I've actually already lost a few inches, feel more energy daily, and have worked out my menus and meal times. Life is good!

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