Training and Eating for Fat Loss (Deatils - Part 1)

Compound exercises are great for strength, mass, cardio, and even fat loss. In fact, compounds jack up your metabolism so you burn more fat even when resting.

Compounds are great and often recommended for all levels (beginners to advance). Some trainers may avoid compounds as more effort is required to teach proper form. Often, it’s easier to use machines.

I do lots of supersets with compounds. This gives me an anaerobic and aerobic workout simultaneously.

Below is one of the workouts I used before my 3rd knee op (old judo injury) and shoulder injury (dumb spotter). Was able to lose fat and gain muscle with this.

All workout starts with 5 minutes cardio and ends with 30 minutes cardio plus stretching.

Day 1:
Incline Dumbbell Press + Deadlift
Bench Press + Barbell row
Dip + Pull-up

Day 3:
Stiff-legged Deadlift
Squat
Standing Calve Raise

Day 5:
Clean & Press + Barbell Shrug
Arnold Press + Dumbbell Shrug
Front + Side + Rear Delt Raise

Day 2, 4, 6:
60 minutes cardio

Day 7:
Cardio or Rest

I do 6-10 reps on all exercises. Once I can hit 10 reps, I increase the weight.

Also, I’ll drop the weight (reverse pyramid) to stay in the rep range.

Example 1: I can do 6 reps for the 1st set. I’ll drop the weight to keep in the 6-10 rep range for the next set.

Example 2: I can do 10 reps for the 1st set. I can keep the weight because I’ll be in the 6-10 rep range for the next set.

Rest 1 minute between sets if needed and 5 minutes between exercises.