lifting weights

how many days a week do you lift heavy weights.

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> 3 to 6
Do you lift them alone without cardio or combine.

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> Alone. Cardio earlier in the day or off days
What's been your routine for fat loss.

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> Eating less calories

I lift three times a week. Big fan of Stronglifts. http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

I run two to three times a week, on non-lifting days. Usually about 3-7 miles each time, so about 10-15 miles a week.

I'm just looking to maintain right now, but when I do try to lose, I stick with a very small deficit... only about 200-300 below my TDEE.

lift 4x week
cardio 0-2 times a week
calorie deficit, not exercise, for fat loss

Generally 5 times:
Chest, back, shoulders, legs, arms
Sometimes 4 times:
Chest and tris, shoulders, legs, back and bis

No cardio

"1- Eat small and often: Yes, it's obvious, but it still amazes us how many people think fewer meals are better. Less food in general- perhaps, but you've got to keep the metabolism ticking over with fuel to burn the excess.
2- Train with weights, but rest less: Tried and tested for many competitive drug free body builders. Forget about hours of cardio and turn your weights into an anaerobic AND aerobic session. Bring rest periods down to 30 seconds and ramp the reps up to 12-15.
3- Hours of cardio will make you look.........like you do hours of cardio! Who do you want to look like: Mo Farrah or David Haye? Haye does short burst, explosive work, Farrah will run for hours...do the maths.
4- Use a Thermogenic: Good thermogenics aren't the answer, but they are part of the answer. Use one serving 30 minutes before your workouts and potentially you'll shift some more stored fuel (Fat)
5- Fats don't make you fat: 10 years ago, if you were told to eat fat to lose fat, athletes would have looked at you like you were crazy. Now we generally recognise that a higher fat diet, along with good amounts of protein and quality carbohydrates, may help you along the way. Good examples of the fats to eat are: Flaxseed oil, fish oil, eggs, oily fish, nuts etc..." PhD Nutrition Facebook page