Currently I'm 183lbs with 14-15% b.f. I've been looking for a good fat loss training routine to follow for the next four weeks. The time is an essence here and I cannot spend more time on this particular goal. For this reason I would like to maximize my fat loss results and of course spare as much muscle as possible. I would like to use only free weights and bodyweight exercises if possible.
I have found plenty of interesting routines however I find them a bit confusing. On one hand we have routines based on circuit-like fashion (GH/lactic acid training, lots of reps, slow tempo, almost no rest), on the other hand other routines are based on heavy weight lifting (lots of series, low reps) - I hope you know what I mean.
Is there any routine which combines these two?
Would it make sense to do circuits every other training and heavy lifts in between (Days 1,5,9,13 etc. - circuits, days 3,7,11,15 etc. heavy lifts).
I was thinking of choosing 4-5 compound movements for each training and doing them in such fashion :
'circuit' days - A1,A2,A3,A4 for 3-4 circuits with nearly no rest between exercises
'heavy' days - simple 8 x 3 for each exercise, straight sets
Does it make any sense? If not, could you recommend any routine suitable for me? many thanks !