This is a nice little workout for those who want to keep or increase their strength, while knocking a little excess fat outside their body. It combines power exercises and sprinting with minimal rest between exercises.
Diet is very important here. You can't try to lean up and eat McDonald's at the same time. Clean it with fruits and vegetables, chicken, fish, lean meat and whole grains.
Forget the whole non-carb shit. The brain needs carbohydrates for nutrition and you need them for the energy that hard training requires. It's the cheap carbohydrates like white bread, sweets, soft drinks and chips that you don't need. Fruit and vegetables will never hurt anyone, period.
The Lean, Stay Powerful Workout
Overpressure Press 2 x 6-12
Pulldowns 2 x 6-12
Squats 1 x 15-20
Pullovers 1 x 20
Bench press 2 x 6-12
Sit-ups 1 x 25
Interval Sprints: 10-12 minutes with one minute sprinting and one minute at a light pace
Notes: Training 2-3 days per week. Start out and do as many intervals as you can work up to 10-12 minutes intervals. If this feels like too much, go down to a hard set to failure for each exercise. If you decide to make a hard set and do not have a stapler or a friend, DO NOT go to the trick on bench or bench press!
Understand it to be successful in any training program – hard work is a must! Half-hearted effort does nothing for you. If you are a new weight training or to a large extent, contact a doctor first. End of disclaimer.