DO NOT train with more reps and less weight. This does not burn fat.
Train heavy – Max-OT. You always want to be building muscle. This is the only way this happens.
Determine your maintenance calorie level. Reduce your calories by 100 to 150 per day per week below the determined maintenance.
Do your Max-OT Cardio work 3 to 5 times a week 8 to 12 hours before or after your weight training session. DO NOT schedule your cardio immediately before or immediately after your weight training.
Cardio exercise should be very intense and 16 minutes in length. High intensity short duration cardio exercise burns fat more effectively while reducing lean tissue breakdown. Max-OT Cardio is designed to burn fat and preserve muscle.
Consume adequate amounts of sodium and drink plenty of pure water.
Progressively lower your calories each week as necessary.
Do NOT carb deplete unless you want to lose a lot of muscle in a short amount of time.