-40 pounds in three months

[ducky]

Fancy programs , I went from 160 to 172 in last month and a half with noticeably less flab. No weight machines, no diet, no supplement crap.

Oh good you learned how to put the fork down too. Fatty

[kyhunter89]

the first step should be to figure out what you wanna look like in the end.

as for the 2% fat being body builder status, i train to fight now, was was training as a power lifter in the past and a wide chest+cutting fat makes me appear as more of one than the "fighter" look.

as long as your trying you might as well do it right...

[GasGuzzler]

Good job.

[randomhero]

That's where you get people confused and make yourself look silly....lifting HEAVY is lifting at HIGH weight and LOW reps. I NEVER said don't lift weights. I have EVERY one of my clients lift. They all lift between 9 and 21 reps(if you look at CrossFit you will see that most workouts are 21-15-9 reps). I have ONE client who lifts like you discribed earlier...HEAVY. Guess what he's training for? That's right a strong man competition...he wants to be able to bench 400+, squat 900+, and deadlift 550+. Like I said and will say again lifting HEAVY is NOT something for an individual who's goal is to loose body fat. YES they do need to do resistance training, however it needs to be in the proper rep range and with the proper weight.

My point when I said lift heavy means lift as much as you can for an 8-12 rep range. I realize there are two schools of thought and I respect yours, but realize that the method I'm describing has an extremely strong backing and I didn't make it up. My point was simply that doing super sets for 20+ reps isn't an optimal way of lifting (again in my opinion) as it trains your muscles for endurance rather than strength.

We kind of went off on a tangent, but my original post was to offer my advice that I learned from people much smarter than me. It's a very common way of lifting for fat loss and there are plenty of studies to prove my point.

[ducky]

Doin core all the time over hur. Gettin all bruce lee'd out

[MidwestSS]

i lost 5 lbs in the past week.. takin in less than 1800 calories a day

[zeake]

I do Les Mills group fitness classes 3 times a week, 2 in a row back to back. Pump then RPM. I have lost 61lbs doing these classes and eating right. Weight wise in the class I smoke a guy that benches 485. I can press 60lbs a lot more times than he can, yet he benches 485. . . .I bet I cant bench over 200.