retaining as much muscle as possible

I have been weight training for some years now but iv never been able to loose bodyfat whilst retaining as much muscle as possible. What kind of cardio/weight training program should i follow and what kind of diet.

Train at a fast pace, keep the intensity super high. Include some really heavy sets and some real high rep sets.

3 times a week do 45 minutes of cardio in addition to your workout. Getting your heart rate up twice in one day goes a long way in terms of conditioning.

keep your current calories the same but increase the ratio of protein to carbs in each meal.

Try this for three weeks, let me know how it is working.



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