Avoiding any heavy lifting while you train for fat loss and work capacity can result in strength losses, leaving you weaker than you started.

That ain’t right.

The solution is to add the following protocol to the beginning of your workouts. Opening your sessions with a few sets of moderately heavy lifting on the squat, bench press, and bentover row will preserve your strength and muscle mass, so you finish our program just as jacked as you started it (or more so), and, of course, more defined.


In Week 1, begin Workout A with the squat. Perform 1 set of 5 reps with 60% of the most weight you can lift for one perfect rep. Then do 1 set of 4 reps with 70%, and 3 sets of 3 reps with 80%. (If you don’t know your max, just estimate it conservatively.)

Begin Workout B with the same process, only do it for the bench press. When you repeat Workout A for your final training day of the week, follow the same procedure for the bentover barbell row. The following week, you’ll repeat the cycle, performing the squat in Workout B, the bench press in Workout A, and the row in Workout B. Continue the pattern for 6 weeks.