6 days a week walk on an incline treadmill to burn only fat. 20 incline at 2.5 speed does the trick. Your heart rate may vary. You want to be in a heart rate range of 135-145 beats per minute for optimal fat burning and to preserve muscle.
3-4 times a week a 3 round dip, pull up, air squat, sit up warm up. Usually 10 pull ups, 15 dips, 20 air squats, 20 sit ups.
Followed by strength lifts. Squats, dead lifts, presses, power cleans, etc. Some bicep work on Fridays.
Leaves me lean and jacked though.
Diet is Key though. No sugar or processed carbs. Little dairy when I do it's raw goats cheese or raw goats milk.
3-4 times a week a 3 round dip, pull up, air squat, sit up warm up. Usually 10 pull ups, 15 dips, 20 air squats, 20 sit ups.
Followed by strength lifts. Squats, dead lifts, presses, power cleans, etc. Some bicep work on Fridays.
Leaves me lean and jacked though.
Diet is Key though. No sugar or processed carbs. Little dairy when I do it's raw goats cheese or raw goats milk.