"Hi! I'm Rafael and I've read your
Strength Training for Fat Loss article on Bodybuilding.com, and I must say it looks very promising. It reminds me of Bruce Lee's strength training. Anyway I'm going to start doing the program you put up every Monday, Wednesday and Friday. I was wondering what YOU reccommend for cardio on Tuesday and Thursday?
"I'm planning on doing 20-30 minutes of H.I.I.T. on the treadmill. You know, 5 minutes warm up then 20 second sprints alternated with 10 second jogs for a total of 12 minutes, followed by a 5 minute cooldown. Then followed by 15 minutes of hitting the heavy bag.
I'm just looking for some suggestions. I'm in great cardio shape, but I have stubborn belly fat that I'm trying to lose. I've lost over 60 pounds and still have this fkn belly fat that's so hard to lose! That being I use to hit up a lot of keggers and what not.
"I hope to hear from you as I would greatly appreciate it! I hope you get to read this, and thanks for your time! Also I was thinking of at different times maybe putting in bench presses in the program. How many sets and reps would you recommend? Your program seems amazing that being I practice martial arts, so I don't want to get bulky or bigger (not too much). Thanks again."
Rafael Velazquez
My Answer: Congratulations on losing 60 pounds. That's quite an accomplishment. With regards to cardio, high intensity interval training (H.I.I.T.) followed by the heavy bag is fine. When it comes down to stubborn fat (like the abs and love handles), your diet needs to be clean and strict. That means no alcohol, no carbs except from vegetables.
Now as far as incorporating bench presses into the
Bigger Engine program, simply substitute bench presses for pushups and perform 10-12 reps alternated with 10-12 reps of deadlifts.
"I'm planning on doing 20-30 minutes of H.I.I.T. on the treadmill. You know, 5 minutes warm up then 20 second sprints alternated with 10 second jogs for a total of 12 minutes, followed by a 5 minute cooldown. Then followed by 15 minutes of hitting the heavy bag.
I'm just looking for some suggestions. I'm in great cardio shape, but I have stubborn belly fat that I'm trying to lose. I've lost over 60 pounds and still have this fkn belly fat that's so hard to lose! That being I use to hit up a lot of keggers and what not.
"I hope to hear from you as I would greatly appreciate it! I hope you get to read this, and thanks for your time! Also I was thinking of at different times maybe putting in bench presses in the program. How many sets and reps would you recommend? Your program seems amazing that being I practice martial arts, so I don't want to get bulky or bigger (not too much). Thanks again."
Rafael Velazquez
My Answer: Congratulations on losing 60 pounds. That's quite an accomplishment. With regards to cardio, high intensity interval training (H.I.I.T.) followed by the heavy bag is fine. When it comes down to stubborn fat (like the abs and love handles), your diet needs to be clean and strict. That means no alcohol, no carbs except from vegetables.
Now as far as incorporating bench presses into the Bigger Engine program, simply substitute bench presses for pushups and perform 10-12 reps alternated with 10-12 reps of deadlifts.