FAST AMINOS WELLNESS
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Gym workout

Full Body

Everything in one session, ideal 2–3 days a week.

Exercises
6
Total sets
18
Time
45–60 min
Equipment
Gym

The workout

Warm up first: 5 minutes of easy cardio, then 1–2 light sets of the first exercise.

  1. Goblet or Back Squat

    3 sets8–10 repsRest 2 min

    Brace your core, sit between your hips, and drive up through the whole foot.

    Goblet or Back Squat, start position
    Start
    Goblet or Back Squat, finish position
    Finish

  2. Dumbbell Bench Press

    3 sets8–10 repsRest 90 sec

    Shoulder blades back and down. Lower with control to chest level.

    Dumbbell Bench Press, start position
    Start
    Dumbbell Bench Press, finish position
    Finish

  3. Lat Pulldown or Pull-Up

    3 sets8–10 repsRest 90 sec

    Pull your shoulder blades down first, then bring the bar to your upper chest.

    Lat Pulldown or Pull-Up, start position
    Start
    Lat Pulldown or Pull-Up, finish position
    Finish

  4. Romanian Deadlift

    3 sets8–10 repsRest 2 min

    Hips back, flat back, feel the hamstrings stretch.

    Romanian Deadlift, start position
    Start
    Romanian Deadlift, finish position
    Finish

  5. Seated Dumbbell Shoulder Press

    3 sets10 repsRest 90 sec

    Ribs down and core tight. Press up without arching.

    Seated Dumbbell Shoulder Press, start position
    Start
    Seated Dumbbell Shoulder Press, finish position
    Finish

  6. Farmer's Carry

    3 sets40 yardsRest 60 sec

    Heavy dumbbells, tall posture, short quick steps. Grip and core work in one.

    Farmer's Carry, start position
    Start
    Farmer's Carry, finish position
    Finish
The 45/30 rule

Lift for 45. Then 30 minutes of Zone 2.

45min

Resistance training

Builds and preserves lean muscle, so more of the weight you lose comes from fat, not muscle.

30min

Zone 2 cardio (LISS)

Low-intensity steady state at about 60–70% of your max heart rate: a brisk walk or incline treadmill. This is the intensity range where your body's fat burning peaks.

Why the order matters: resistance training draws down muscle glycogen and releases stored fat into your bloodstream. Research shows steady cardio started within about 20 minutes of lifting burns more fat than the same cardio done on its own. And because Zone 2 is low-stress, it burns extra fat and calories without the recovery cost of high-intensity cardio, so your muscles keep the energy they need to recover and grow.

Find your Zone 2: about 60–70% of your max heart rate. At age 40 that's roughly 108–126 bpm for men and 102–120 bpm for women. No watch? Use the talk test: you can speak in full sentences, but you couldn't sing. Calculate your Zone 2 →

Fat loss still comes down to your daily calories and protein, so get your numbers. Research: Goto et al., Medicine & Science in Sports & Exercise, 2007.

Pick the right weight

Choose a weight you can lift for the listed reps with 1–2 good reps left in the tank.

Progress each week

When you hit the top of the rep range on every set, add a little weight next time.

Protect your muscle

Especially while dieting or on a GLP-1: train 2–4 days a week and hit your daily protein target.

Know your protein number?

Training builds the signal; protein supplies the material. Get your daily calories and protein target in about 2 minutes.

Find my numbers →
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