Hi, I'm confused on your directions for the fat loss program. If you said at first to do 15sets of each body part, then why does it say to do 2sets @10 reps and 3sets @ 6reps and so on? Is that just the warm up instruction?? Help. Andrea Hi Andrea! I know it seems a bit confusing, but if you read it carefully and then try it, I think it will become clear. The numbers of sets and reps per bodypart can be adjusted based on your individual need. The workouts provided are a working example and the sets and reps I chose are based on previous clients responses to various rep schemes. THE UNDERLYING KEY IS THIS: 30 SETS PER WORKOUT SESSION. EACH SET LASTS ABOUT 60 SECONDS. If you are training two bodyparts on a given day, then you may be doing 15 sets per bodypart (2 bodyparts x 15 sets = 30 sets) or 20 sets for one bodypart and 10 sets for the other (20 + 10 = 30 sets), or any other combination you can come up with. Also remember that if you are doing 3 exercises per bodypart, you will need 5 sets per exercise to equal 15 sets total for that bodypart, for example. You COULD do all 15 sets on one exercise, but that would be quite boring - but you could if you needed extra practice on that one exercise. If you still find this confusing, I would just go ahead and follow the workouts on the XFL Program exactly and it will become clear. Good Luck! Paul
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Hi Paul, Thank you so much for your help. I am a cardio nut, but I'm getting so frustrated with my body lately. I just want to be thin, cut, and lean. I hope this workout will work. I can't give up cardio all together, but I'll cut it down to like 2-3 days a week and swimming 2 days a week. I am going to lift in the morning and do my cardio at night. I'll let you know how I'm doing. I need to shed some fat. Andrea No problem, Andrea. Good luck!Best Regards,Paul
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Hi Paul, I know the XFL Program doesn't require cardio and that it is not recommended, but I'm having cardio withdrawal. Is there a minimum amount that I can do in which the fat burning workout will still be affective? AndreaDear Andrea,In my opinion and experience, any amount of cardio including with the XFL will detract from its effectiveness; it is just too much volume and you will start feeling tired all the time because of the demands you are placing on the body's energy metabolism. Keep in mind that you only have 100% of your effort to give; not 110%, not 120%, just 100%. When you place 75% of your efforts toward Activity A and 25% of your efforts towards Activity B, your results are divided according; 75% of the results come from Activity A and 25% of your results come from Activity B. What if the results of Activity B are negative to, or in opposition to, the results of Activity A? The result may be that you receive only 50% benefit for 100% effort.That said, in the the interest of pacifying psychological withdrawal from cardio, do as much as you NEED to so you don't feel distraught. Clients like you that I have consulted with in the past seemed OK if I allowed them cardio for a maximum of 4 sessions a week - WITH A CATCH. You have to limit each and every cardio session to 20 minutes or less. 15 minutes per session is more acceptable. Generally what happens is as the client begins to see the positive effects of embracing the weight training rather that the cardio, cardio begins to fall off further. "I only did cardio twice this week", or, "I didnt do cardio at all this week and I still feel like I am losing fat", are typical reports from a client in this phase of development.Give the weights a real chance and attack the XFL with great enthusiasm. Every time you feel those muscles burning as you complete a set (60 second duration of set), you are feeling the physiological events that will cause your fat loss through lifting weights.Good luck and please reread XFL Program and the other articles on the website - they will help. I realize that sometimes the things I say are a bit cryptic - I don't mind clarifying. The books I posted on the Book List are a culmination of the best reading material I have found after spending about 20 years, 24 hours a day OBSESSING about how to get the perfect body. Start with Arnold's Encyclopaedia and familiarize yourself with all the great basic free weight exercises. Once you understand what is what, you CAN substitute exercises in the XFL that you are getting bored with with new exercises.Even though you have a good amount of experience in the weight room and as an athlete, you are at the beginning of a very long and rewarding process. Take you time and find enjoyment in what you doing.Keep me posted.Paul
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