I work as a personal trainer. Lately, I have had men and women aproach me for a program to lose weight and gain muscle tone and to even gain muscle. I have been working with the High Intensity Training for a few months with different resistance levels and intensity.

What I haave noticed is that with the right diet you can gain muscle and lose weight at a fairly decent rate depending on your body type and age. I was losing about 4lbs a week and gaining 3 pounds of fat free mass every two to three weeks. I use some supplements which help in putting on muscle such as a Apex product called Methoxybolic and the GNC's 6oxo. But after a two month period of workingout with the HIT progam I started to plateau. So I started to switch it up a bit. I would do three sets on the Hammer strength Machines, One set of ten at a light weight, One set till failure with 75% of max rep and one set till failure with 85% of max rep. I would only rest 30-40 seconds between sets and keep moving through the whole circuit wich would be 10 exercises both upper and lower body. I would do this for three weeks on Mondays, Wednesdays and on Tuesdays and Thursdays I would concentrate on Cardio and Core development. Friday I would workout with aquatics exercise called aqualogix of which I am a certified instructor.

The next three weeks I would switch up the weight program with the Naut. Freedom cable machine. Working twelve upper body exercises three set with the same percentages of Max reps asthe first three weeks. I noticed that I was gettng stronger and huge in fat free mass or Muscle.

I kept the same cardio and Core development schedule as before. My weight loss was slower but not bad for a 42 year old male who's metabolism has slowed down.