You really have to think about this and really give it a try before you fully respect it. When you first start a workout your ATP is at its absolute max. So to start out you really want to tax the ATP. In order to do that you must lift heavy and hard. I would suggest doing something along the lines of five sets of five or three sets of three something that includes really heavyweight. When you're trying to tax ATP keep the rest low. Doing so will deplete your body of ATP very quickly.
After your body is running low on ATP it will start to tax your glucose. And the glucose will basically start turning into atp at a slow rate. When you're in that state some people like to call it hypertrophy or muscle gaining state, what it really is is creating a lactic acid buildup which increases your body's growth hormone. So after you've done your five sets of five say for chest. Now you want to do three sets of 10 also for your chest. What this will do is break down the muscle fibers and promote more growth. The rest for these sets should be between one and 2 min. what that will do is tax the most out of your glucose reserves.
The third step in your workout will be to set your body into oxidation mode. That mode is when your body is actually burning fat. In order to do that you need a global rest time and high reps. So 2-3 sets of 20 should do it. Oxidation mode some people like to argue doesn't exist, but it does. When you're in oxidation mode you feel great and your body is just shredding fat.
Before stopping your workout you need to stretch. Not only will this actually promote more muscle growth, it will relieve some of the lactic acid in your muscles preventing some soreness. Stretch for a good 10 to 20 min. after each workout. After you get the hang of stretching you can cut it back a little bit but always stretched tight muscles.
The final step to a perfect workout is to finish up with cardio. When your body has already hit a state of oxidation it has nothing else to do but burn more fat. Following these five simple steps will improve your workout, help you lose more weight, and make you feel better at the end of the day. I hope this helps showing your fat loss goals and making a perfect workout.
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