What is the intensity and the load used during your workouts to burn a lot of calories and body fat?
Answer- When i workout, specifically with weights, I will lift an amount of weight that i can get 8-12 reps with. I will usually do 4 sets of each exercise and only take 1 minute rest periods between sets in order to keep my heart rate elevated which will burn more calories. Also, if you are interested in lifting weights in hopes to burn bodyfat i highly suggest always using compound lifts which are the deadlift, bent over rows, squat, bench press, overhead press, and pull ups. I suggest these because they utilize many muscles which burns a large amount of calories. A good way to set up your routine would be to have a 4 day split like this:
Monday- back- deadlift, pull ups, bent over rows, accessory work.
Tuesday- shoulders- overhead press, accessory work.
Wednesday- off or cardio.
Thursday- legs- squat, accessory work.
Friday-chest- bench press, accessory work.
accessory work is smaller lifts that you will use in order to stimulate the muscles and burn calories. For examples of this please go to my other posts, specifically “chest and back routine to burn fat.”
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.