Lower BF% Workout

[KiDNotorious]

I really need to cut back on my BF%, and I'm looking forward to getting tested again for more accurate results, anyway I would like someone to please help me out with my training schedule, I am looking at starting off each workout with a 15min run, I usually burn about 150-200 calories here, wieght lift, and finish with 4 sets of 50 crunches, mixed with reverse ones. Of course, I am dieting right with a good amount of proteins, and a calorie deficiet.

 

[TwoWalks]

Not saying your doing something wrong or that I know the answers to fat loss ... this is not the case but I would say this:

IMHO
Do cardio after the workout except for a good warm up. This gives all your energy for muscle building, that burns calories 24/7.

Doing a workout that lasts a full hour without gooding off and only taking 45 seconds between sets, using the time to set up for the next set or stretching. You can take a little longer between body parts than 45 seconds but do not let the heart slow down so quicker is better.

I was given this advice from a guy named DD
Eat right dropping 500 cals below maintenance then focus on muscle mass gain, the fat will take care of itself.

 

[plouffe]

If you're trying to get cut.... Heavy ass compound lifts ( Deads, Squats, Power Clean & Press, Bench ) You burn a ton of calories by doing these... Also like Two said... Run after your workout, and I would say no more then 4 times a week.

 

[tjwes]

If you run first you will deplete glucose and glycogen store thus ending up struggling to complete your workout.Do HIIT cardio after training for best results IMO.

 

[Arnold]

Originally posted by TwoWalks
Do cardio after the workout except for a good warm up. This gives all your energy for muscle building, that burns calories 24/7.

agreed, and try your best to do cardio on on off weight training day as well.