Goal: To keep my metabolism up through the fat season and avoid putting on any excess lbs.

Since my last update I’ve only gained 2 pounds of body mass.  Not bad considering all the chocolate I got into during the last couple weeks.  The kicker; although my bodyweight has gone up, my waist size has dropped by two measures.

This is a great indication that I have gained or maintained a good amount of lean mass while dropping some fat mass.  I’m happy with that.  Let’s see if I can keep it up.

Here’s what I did this past month.

Lifted weights three times a week alternating between these 2 routines.  Each routine takes about 35 minutes with warming up.

Workout A

Superset
Deadlift 150lbs x 20reps x 2sets
Bodyweight Rows x 20reps x 2sets

Superset
Alternating Lunges 10lbs x 20reps x 2sets
Push Ups x 20reps x 2sets

Plank :50 seconds

Workout B

Superset
Stability Ball Leg Curls 20reps x 2sets
Assisted Pull Ups 7pl x 20reps x 2sets

Superset
Step Ups 20reps x 2sets
DB Military Press 20lbs x 20reps x 2sets

Side Plank :45 seconds

I also did cardio three times per week on my non weight training days.  I use an elyptical/cross trainer.  Here is what that looked like.

4min warm-up at level 5

4min HIIT :15 sprint :15 moderate on level 10

And those 8 minutes is really all I do for cardio.  I find if I try to throw in another set of intervals I lose weight much too fast.  You can hate me if you want but when I do those sprints I am in lots of pain, trust me.

I’ll be switching my routine up through November and see if I can’t keep this momentum up through New Years.

I’d love to hear what everybody else is doing to keep off the fat during fat season.  Please leave your comments below.