If you're a man 12% body fat or under, or a women with less than 20% body fat, you can make a few changes to reveal deeper cuts and a look your best in just a few weeks:

  1. Continue lifting heavy to maintain lean muscle mass and preserve strength. Even in a sharp calorie deficit, heavy training helps you maintain anabolic hormone levels and maximize muscle retention. Pick two to three lifts and continue to train purely for strength.
  2. Then add high-intensity strength circuits. Pick three movement patterns and sequence your exercises in a tri-set (three exercises performed one after the other with no rest between them.)

The goal is to increase training density – do more work in less time. This is effective in short doses since lifting with relatively heavy weight and short rest periods stimulates a large HGH response, which in turn accelerates fat loss.

Sample Circuit Workout

  Exercise Sets Reps
A1 Chin-Up 4 8
A2 Dumbbell Push Press 4 10
A3 Dumbbell Goblet Lunge 4 6/leg
  Rest 30-60 seconds then repeat
B1 One-Arm Dumbbell Row * 3 8/arm
B2 Feet-Elevated Push-Up 3 15
B3 Romanian Deadlift 3 15
B4 Ab Wheel Rollout 3 15

* One-Arm Dumbbell Row — Rest 60-90 seconds

Try to avoid cumulative fatigue, particularly with your grip. In this case, use wraps and switch grips to minimize grip issues.

Related:  How to Stay Lean and Build Muscle

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