In order to lose fat, you must have a great fat loss diet and a weight training routine. Don't even bother to weight train unless you are willing to follow the fat loss diet and the nutrition rules! Otherwise, you will be breaking down your muscles but not supplying them with what they need to repair & rebuild! Weight training with a bad diet will ruin your body and cause injury – don't neglect your diet.

Fat Loss Weight Training Workout

The following is a a sample cutting workout. (What is Cutting?)  For a weight training muscle building workout for the bulking phase, go here. Bulking vs Cutting.

Workout Routine (Cutting Phase)

Weight Training Routine Guidelines:

• Weight train 3 days per week.
• Have a Rest Day after a Weight Training Day.
• Do not Weight Train more than 2 days in a row.
• Do not rest more than 2 days in a row.
• Be sure to drink your post-workout shake within 30 minutes of completing your last set!

Cardio Rules (Cardio is an absolute necessity for fat loss. Read all about cardio in the cutting phase.)

• Perform cardio 3-4 times a week. I recommend that you don't do cardio and weight training on the same day, and definitely not in the same session.
• Perform cardio in the morning on an empty stomach (IMPORTANT! Read why.)
• Keep your heart rate at 140 beats per minute for effective fat loss; 180 is for endurance. Lesser or Greater than 140 bpm is not effective!
  • Use a heart rate monitor watch to monitor your heart rate.
• The stationary bike is the preferred cardio method. It's easy and good for preserving your muscle mass.