# Training Program For Fat Loss
**URL:** https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190
**Category:** Training Q&A \[Moderated\]
**Created:** [March 14, 2018, 9:16pm UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190 "2018-03-14T21:16:53Z")
**Posts on this page:** 8
**Page:** 1
### Author:  [@eric500](https://forum.barbellmedicine.com/u/eric500)
#### Post date: [March 14, 2018, 9:16pm UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190/1 "2018-03-14T21:16:53Z")
I was reading through The Bridge program and saw this: “For a very overweight person who is seeking to lose a significant amount of body fat quickly, this likely isn’t the best program.”
Is there a template (or other program) you suggest for very overweight people who need to lose a lot of body fat?
---
### Author:  [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)
#### Post date: [March 15, 2018, 6:22am UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190/2 "2018-03-15T06:22:57Z")
We don’t have anything for a very, very overweight person, but if you’re not really in the category- we’d recommend just do the bridge with more conditioning.
---
### Author:  [@Kwesi](https://forum.barbellmedicine.com/u/Kwesi)
#### Post date: [March 15, 2018, 2:50pm UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190/3 "2018-03-15T14:50:20Z")
Good morning. I am also switching my priority to fat loss, with an emphasis on reducing my waistline to under 40 inches. Last year, I did a SSLP followed up with a 4-day split, gaining weight in the process. After watching one of your podcasts, I realized that my priority should have been to reduce my waist measurement to a healthy level. So, now ending week 10 of a 12 week HLM program. I’m losing weight and looking for my next program. I’m satisfied with my progress so far. I’ve gone from 259 lbs with a 46 1/4 inch waist to 247 lbs with a 45 inch waist while on this cycle.
My pre- cycle 1RM PRs are:
Squat - 405 lbs
DL - 425 lbs
Press 195 lbs
Bench Press - 315 lbs
I started adding conditioning to this program a few weeks ago, first LISS (really treadmill walking) and recently HIITS using the rowing machine and elliptical.
Reading your template descriptions, I decided that GPP Endurance seemed to be the best fit, so I bought it. I haven’t found a lot of references to that program on the forum and I have seen that you’ve recommended other programs, like the bridge, for losing fat. I’m starting to think that, since the HLM program seems to be working, maybe I should run it again or run the Bridge.
While I want to maintain strength, I’m really focused on my waistline and weight right now. So I’m willing to lose strength and muscle mass, as necessary.
What should I do next?
---
### Author:  [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)
#### Post date: [March 16, 2018, 1:01am UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190/4 "2018-03-16T01:01:43Z")
I would do The Bridge with both GPP days from the start in this instance.
---
### Author:  [@eric500](https://forum.barbellmedicine.com/u/eric500)
#### Post date: [March 16, 2018, 5:25am UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190/5 "2018-03-16T05:25:43Z")
Thanks for your response.
I think I’m in the category: 6’1” and 360. 58 inch waist. Estimated BF ~44.
I think I’ll just focus more on conditioning and calorie restriction than I have been to this point by putting gains (losses) on the waist/scale at a higher priority than adding weight to the bar.
I bought the GPP Endurance template based on its description. I suppose The Bridge with 2-3 weekly days of conditioning would be a reasonable option for me.
Thanks again.
---
### Author:  [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)
#### Post date: [March 17, 2018, 12:09am UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190/6 "2018-03-17T00:09:56Z")
> [@Jordan\_Feigenbaum](#):
>
> I would do The Bridge with both GPP days from the start in this instance.
It builds work capacity and improves conditioning.
---
### Author:  [@Kwesi](https://forum.barbellmedicine.com/u/Kwesi)
#### Post date: [March 17, 2018, 3:13am UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190/7 "2018-03-17T03:13:38Z")
Thanks for the reply! Looking forward to The Bridge. Will let the group know how it goes
---
### Author:  [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)
#### Post date: [March 17, 2018, 8:50pm UTC](https://forum.barbellmedicine.com/t/training-program-for-fat-loss/1190/8 "2018-03-17T20:50:32Z")
> [@voluntarySquatship](#):
>
> It does that in gaining phase as well, so why more conditioning when losing weight? I mean, I’d rather eat 300 calories less one day than do a GPP session.
Yes, it does. At some point many folks need more activity to move the scale and they won’t “just eat less.”