Losing Fat & Weight Training
Hi, I have been strength training & bulking for years and am wanting to lose this layer of fat now. What is a good rep range, how many sets, and how many excercises per body part? Should I circuit train as oppose to working individual body parts? I do HIIT 20-30min 5 days a week after my weight routine???(I am eating 1g protein per pound of bw, 40% of my diet in carbs and 15-20% fat. 6 small meals per day, three of them being protein shakes)
Firstly, you will need to change your diet. I would suggest tapering off your carbohydrates as the day goes on. Eat them first thing in the morning and after you lift, preferably not as your last meal of the day.
Secondly, I would not do HIIT 5 days a week. To shock your body , I would alternate 30minutes of HIIT, in a completely different routine, with some slow burn cardio, on the treadmill or step mill for about 45 minutes.
Lastly, I would still lift for intensity—clear focus on distinct muscle groups, but I would super set them between 2 unrelated groups, on one workout with minimal rest. All about shocking the body to change.
ex—Shoulders/ Quads
