What ist the best protocol for midaged men to lose bodyfat with diet, cardio training and weight training? Pleas put it in a seven day week with training sessions for about 45 min. each.

To craft an effective 7-day plan for mid-aged men to lose body fat with a mix of diet, cardio, and weight training, we can take insights from several experts. Here's a structured week fitting within 45-minute sessions:

Weekly Training Schedule

Monday: Upper Body Weight Training

• Exercises: Bench Press, Rows, Shoulder Press, Bicep Curls, Tricep Extensions
• Duration: 45 minutes
• Cardio: 10-minute warm-up on treadmill at low intensity

Tuesday: Lower Body Weight Training

• Exercises: Squats, Lunges, Leg Press, Hamstring Curls, Calf Raises
• Duration: 45 minutes
• Cardio: Post-training 20-25 minutes of low-intensity steady-state cardio (LISS)

Wednesday: Rest / Low-Intensity Cardio

• Activity: 30-45 minutes brisk walking or cycling
• Duration: 30-45 minutes

Thursday: Upper Body Weight Training

• Exercises: Repeat Monday's routine
• Duration: 45 minutes
• Cardio: Post-training 20-25 minutes of LISS

Friday: Lower Body Weight Training

• Exercises: Repeat Tuesday's routine
• Duration: 45 minutes
• Cardio: Post-training 20-25 minutes of LISS

Saturday: High-Intensity Interval Training (HIIT)

• Exercises: 15-20 minutes of HIIT (e.g., sprints, cycling intervals)
• Duration: 15-20 minutes
• Activity: 25-30 minutes of walking or light jogging to finish

Sunday: Rest / Active Recovery

• Activities: Leisure walk, stretching, yoga
• Duration: 30-45 minutes at low intensity

Diet Recommendations

• Caloric Deficit: Ensure daily caloric intake is less than maintenance level
• Macronutrient Balance: High Protein (to maintain muscle mass), Moderate Carbs, Low to Moderate Fats
• Hydration: Drink plenty of water throughout the day
• Meal Timing: Spread meals throughout the day to maintain energy levels

Expert Insights:

1. Balanced Approach: Danny Matranga recommends a split of approximately 70% weight training and 30% cardio for fat loss 1.
2. Strength Regimen: Danny also suggests a mix of upper and lower body training throughout the week complemented by steady low-intensity cardio 2.
3. Walking for Fat Loss: For sustainable fat loss, incorporating walks after resistance training can be highly effective 3.
   
   1
   Optimal Exercise Balance
   00:17:33
   
   2
   Strength Gain Limits
   00:08:15
   
   3
   Easy Strength for Fat Loss
   00:47:21
   
   4
   Optimal Cardio for Fat Loss
   00:37:28
4. High-Intensity Training: Incorporate one or two HIIT sessions per week to boost fat loss while preserving muscle mass 4.

By following this plan, which leverages both weight training for muscle preservation and cardio for additional calorie burning, mid-aged men can effectively reduce body fat while maintaining overall health.