Quote:
Originally Posted by dougz
But everybody at the time was telling me the way to my goal (fat loss with minimal muscle loss) was weight on the bar..
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I'm not sure where the "weight on the bar" discussion happened, so it's hard to comment.
If you eat less than you burn and keep "weight on the bar," then it's fine. That's a minimalist approach, and I'm sure it works.
So, does NROL's approach. Those singles and sets of 6 are the weight on the bar that we're talking about. Even the FL routines are plenty of weight on the bar unless you are a more advanced lifter.
Minimalist Program
Two days a week, do 7x3 (6RM) for each exercise. Each week, add a set until you do 10x3. After 10x3, a tiny amount of weight and recycle.
A1, Deadlift
A2, Military Press
A3, Chinups
30 seconds between each set and superset.
A1, Squat
A2, DB Floor Press
A3, DB Rows
30 seconds between each set and superset.
The bigger the deficit, the more attractive this one is, since you have time for recovery.
Low intensity cardio is just fine, after your weight training (2 days) and try to go walking or riding (or housecleaning, laundry, car washing, lawnwork, garage cleanup, etc.) on other days.