Workout Routine

Even as I try to lose body fat, I keep my lifts heavy. Muscle is an important aspect of the fat-burning process. Fitness gurus like John Romaniello recommend focusing all efforts on fat loss for maximal effectiveness, though he does recommend one day of heavy lifting in order to maintain strength. I submit that without the assistance of a skilled trainer, one day will not be enough.

Heavy lifting, combined with some both high- and low-intensity cardio, should be enough to stimulate fat loss. The rest comes from diet. Perhaps further along in the process, when fat loss plateaus, switching to a routine that features more circuits and supersets will make sense. But for the time being, this relatively high-intensity routine will provide the work I need to lose fat and remain strong.

Monday – Back
Deadlift: 1 set of 3-5, 1 set of 6-8 (-10% of first set)
Chin-ups: 1 set of 3-5 with weight, 1 set of 6-8 (-10% of first set)
Inverted Rows: 1 set
Pendlay Rows: 3 sets of 5
One-arm Rows: 3 sets of 10

Tuesday – Low-Intensity Cardio
Walk on an incline treadmill, keeping heart rate at 65% of max for 30-45 minutes.

Wednesday – Chest and Shoulders
Bench Press: 1 set of 3-5
Incline Dumbbell Bench Press: 1 set of 6-8
Dips: 1 set of 8-10
Shoulder Shocker: 2 sets, working up to 3.
HIIT routine

Thursday – Low-Intensity Cardio
Walk on an incline treadmill, keeping heart rate at 65% of max for 30-45 minutes.

Friday – Legs and Shoulders
Squats: 1 set of 3-5, 1 set of 6-8 (-10% of first set)
Lunges: 1 set of 8-10 forward, 1 set of 8-10 lateral, 1 set of 8-10 reverse
Seated Calf Raises: 3 sets of 10-12
Dumbbell Upright Row: 3 sets of 6-8
Face Pulls: 3 sets of 10-12

Saturday: Low-Intensity Cardio or OFF
Walk on incline treadmill, keeping heart rate at 65% of max for 30 minutes.

Sunday: High-Intensity Cardio
HIIT routine
Walk on incline treadmill, keeping heart rate at 65% of max for 20 minutes.