This type of lifting is not set up for mass gains, although its certainly possible. As people do react differently to lifting, you would need to monitor your body’s reaction to this approach.

The thing to remember with fat loss is that you need to disrupt your resting metabolic rate, which will occur by placing greater demands on your body (i.e. heavy lifting, sprints, etc)

Here’s some lifts I’ve had several clients do who were trying to lose fat:

Dumbbell Bench Press - 3 sets, 10 reps
Squats holding a 15 pound medicine ball - 3 sets 12 reps
- 1 minute rest between

Lat Pulls - 3 sets, 10 reps
Hip flexion - 2 sets, 12 reps
-1 minute rest between

Squat to Press - 3 sets, 10 reps
1 minute rest between

Basically, as long as you couple heavy upper body and lower body exercises and rest a short time between sets, you are asking a lot out of your body which will inevitably disrupt the resting metabolic rate and burn fat even after you have stopped working out.

Some 4 station complexes I have set up have been like this:
Heavy medicine ball chest passes w/partner (10)
15 pushups
Lateral Jumps (10 each way)
Squat to Curl using a heavy band (10)
-1 minute rest after completing these 4, repeating twice.

Running I have had these clients do:
2 minutes at 6 - 9 mph on treadmill (depending on ability and condition)
1 minute rest, repeat 4 times.

Hope this helps Jon.

I was wondering what exercises you have your clients do? I am 240 lbs and have a goal of 200lbs. I have tried many diets that do not work. My job schedule sometime slimits my workouts. I am determined to do whatever it takes to reach my goal. I have started doing cardio now and will be lifting soon. My problem is I do not know what exercises to do on what days and how many reps and sets to do. Do you have any suggestions? Thanks

Jon