Burn Fat By Lifting Weights

- Christian Thibaudeau

- This method uses weights and blood flow manipulation to Mobilize your fat.

Upper / Lower Alternating Sets for Fat Loss;

 By doing two exercises that target muscle groups that are far away from each other (for
example, quads and shoulders)

 The body has to quickly adjust blood flow to the working muscles on different "ends" of
the body. This constant need to adjust blood flow makes the heart and vascular system
work extra hard.
 Lower reps can handle heavy weights,you can increase reps up to 12. But the rest time
should be in 20 - 30 sec.

(e.g )

 Leg press, 10 reps

 Rest 30 seconds
 Dumbbell shoulder press, 8 reps
 Rest 30 seconds
 Leg press, 10 reps
 Rest 30 seconds
 Dumbbell shoulder press, 8 reps
 Rest 30 seconds
 Leg press, 10 reps
 Rest 30 seconds
 Dumbbell shoulder press, 8 reps

The Rules:
 You can use any exercise you want, but it should include one upper body and one lower
body exercise per pair.
 Try to avoid exercises with a strong postural component, like (squats, deadlifts, bentover
rows).
 You can use isolation exercises, but do them near the end of a workout or pair them with a
very demanding lift.
 Start at 1 - 2 pairings per workout until you become more efficient at high density work,
then consider moving up to 3 - 4.
 Control the eccentric or negative portion of the movements, by going very slowly.