Velocity Diet - Day 9 - Sample Fat loss workout
Alright! alot of talk about food (its about the same each day), not much about training yet (In response to the Poll results! I will talk now about training for fat loss!). I train 3-4x a week. Each time is total body. 1 total body movement, 1 upper body pulling, 1 upper body pushing and 1 accessory thing like intervals, single leg training, or torso work.
Alot of people make the mistake of going to light weights and high reps when going into a fat loss phase. this is a mistake. Still do compund movements, still lift heavy weight. the key to training during fat loss is to LIFT HEAVY to prevent MUSCLE LOSS
During these 4 weeks of velocity diet, I will go in a 4 week cycle of Moderate, Very high, Low, High volume weeks. This is just to prevent overtraining while on a sub maintanance calorie diet. This week is "Very high" volume week. (lots of total weight lifted).
So in a sample workout I did 10 sets of 3 of 145kg in the squat. I kept the rest low (60-90sec between sets) to facilitate fat burning. I also did 4 supersets of upper body training in addition to jump rope intervals.
In contrast, last week in the same slot (it was moderate volume week last week) I did heavier squats, working up to 195kg for a single.
So in general, im lifting heavy (but of course not for as many reps per set as i could if i were eating alot). The video took me a while to make haha hope you like it.
Thus all thats left to lose is fat... YAY!:):)
posted by Coach Jonathan Wong @ 9/13/2006 03:34:00 PM
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