The goal of this fitness plan is to provide a 60-40 ratio between strength training and cardio for maximum fat loss. Strength training will increase one's metabolism by increasing lean muscle mass. The cardio days alternate between strength training, with a day off after the lower body strength training day.
You should use just enough weight to perform 8-12 reps in perfect form on the first set. When your strength grows to the point where you can do 13 reps in the first set, then add weight to get you back into the 8-12 rep range.
Don't forget to eat protein during recovery, your body will thank you.
