The Workout!!

Last post I talked about the types of foods that I ate to lose the fat. Next I will talk about the workout I used during this time as well.
One thing to consider is that I really have no interest in getting "big" or even getting "strong" my only interest was fat loss. On the other hand I HATE doing cardio so I devised a weight routine that would get my heart rate up and work my muscles at the same time.
The routine I used for the better part of 6 months looked like this:
Mon: Chest / Back
Flat Dumbell Press / Bent over dumbell rows
Incline Dumbell press / Lat Pulldown
Pec Deck / Cable rows

Tues: Legs
Leg Press / Stiff leg deadlift
Leg extension machine / leg curl machine
calf raises

Wed: Shoulders/Arms
Overhead Dumbell Press
Front dumbell raise
side dumbell raise
Alternate dumbell curls/ Tricep pushdown
Barbell curls / Overhead Tricep extension

Thurs: Misc
I would get in on Thursday and do whatever. In general I would do 2 or 3 movements for abs and then some more calf work. I might even hit chest once more.

The key to my workouts was not so much the movements I was using, but the manner that I did the movements.
For example I would take NO MORE that 60 seconds rest between a movement then I would jump right into the next movement. As a weight got easier to do I would increase the weight the following week, decrease the rest or both. For the movements that you see : movement 1 / Movement 2 , I did not rest at all in between these movements. This is called "supersets".

After 6 months of doing this I saw GREAT results. In fact I saw good results in just 2 months. After 6 months of working out this way I did modify my workouts somewhat for about 2 weeks at a time in order to "fool" my body and energize my workouts.
I even began adding "drop sets" where I would do on movement and when I could lift that weight no more I would lower the weight and keep going. I would drop the weight 3, 4 sometimes 5 times to get a great "pump" from this method.
For example if I was doing dumbell one arm curls I might start with 50 lbs. I would lift that probably 6-8 times, once I could not lift it anymore I would drop to 40lbs, then 30 etc..
Try that sometime and tell me how it feels.

:)

I hope this helps.

My next installment MIGHT be more workout info if you are interested (post comments silly)
or just some random stuff.

Thanks