Fadi
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Lose Fat / Maintain Muscles
1. Squats/Leg press,
2. Military press/ Upright rows
3. Crunches/ Hanging leg raises
4. Barbell curls/ Dumbell curls
5. Bench press/Incline dumbell press
6. Dead lift/ Barbell rows
7. Leg curls/leg extensions
8. Seated rowing/ Lat puuldown
From the above, choose a weight that is between 30-50% of your 1RM. You can alternate between the first and second row of presented exercises on alternate circuit days. Example: Squats, military press, crunches, barbell curls, bench press, deadlifts, leg curls, seated rowing all done on Monday, whilst the other exercises done on Wednesday and so on.
Week #1 = 8 x exercises at 30 reps each with 1 min break in between exercises.
Week #2 = 8 x exercises at 40 reps each with 1 min break between exercises.
Week #3 = 8 x exercises at 50 reps each with 1 min break between exercises.
Week #4 = perform 2 x exercises together for a total of 100 reps (e.g. 50 Leg press + 50 Military presses). Do the same for the other three pairs. 1 minute break between the pairs (not between individual exercises).
Week #5 = perform 4x exercises together for a total of 200 reps. Do the same for the other 4 “combos”. Rest 1 minute between the 2 “combos”.
Week #6 = perform all 8 exercises together non stop, that’s 400 reps then go home!
Burpees x 100 with the breaks needed to reach the 100 reps are done on a day on day off basis with the above circuit with Sunday as a rest day.
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What the above will achieve is the following: As the muscle fibers are gradually recruited to help with the continuation of a high rep low-load set, the prolonged work exhausts the ATP/CP and glycogen fuel supplies, leaving fatty acids as the main fuel available to sustain the workload. Check the 2200/2800 calorie food plan I’ve included on this forum for an idea of a balanced “diet” http://ausbb.com/nutrition-diet/8997-diet-1-2200-calorie-food-plan.html. Insure a maintenance number of calories to minmise muscle loss. All the best in loosing your fat mass whilst maintaining or at worst minimising muscle mass loss.
If your aim is to lose weight rather than just fat, then being in a slight calorie deficit would get the job done quicker in addition to having a slight loss of muscle mass.
A Bonus: For your hard work, you get some icing on the cake in the way of priming your muscle capillaries to lay down the foundation for future muscle growth in the type IIA and type IIB muscle fibers. High repetitions have long term effects on the actual size and number of the capillaries as well as the increasing of their density which is great in getting you ready for a different phase in bodybuilding.
Fadi.