Lose fat and build muscle

Speedy89

I've seen a few posts related to cardio and muscle burn. I reached my target weight a while ago, but my body still doesn't look the way I'd like it to. I've been experimenting with different workout programs over the last few weeks, and I think I've found one that has allowed me to build muscle and lose fat effectively.

I'll post the regimen here. It will require anywhere from 90-120 minutes per day. It is an 4 day workout program with 1 rest day, and is better for people who are already in considerably good shape. Times can be increased or decreased depending on your level of fitness.

Day 1: 90 minute run at anaerobic threshold, followed immediately by upper body training circuit (explained below) and Ab Ripper X
Day 2: Insanity Plyometric Cardio circuit
Day 3: 120 minute bicycle ride at anaerobic threshold
Day 4: Rest and recover with 60 minute Hatha Yoga stretching session
(Repeat starting with Day 1)

Upper body training circuit: Bench Press (x15), Bicep Curl (x15), Shoulder press (x15), Lateral pull or pullup (x15), lower back extension (x15)
Repeat circuit 3 times, minimize times between exercises to 30 seconds or less.

Diet has been very high in complex carbs, fibers, and proteins. Usually well below daily fat macro, and sugar consumption with the exception of fruit following a workout is kept to an absolute minimum.

Disclaimer: This is just what has been working for me...It was developed using trail and error, not the opinions of expert bodybuilders, health professionals, or seasoned athletes. As always, consult an expert before starting any exercise program.