If you want to lose your gut, don’t think of lifting weights as an option –consider it a requirement. Why? When dieters don’t pump iron, 22 per cent of their weight loss comes from losing muscle, according to a Penn State University study in the US. So, if you drop 10kg without lifting, almost 2.2kg will be from muscle.
Do the upper- and lower-body workouts on consecutive days, rest a day, then repeat.
For your first upper-body day, use the low-rep workout.
For your first lower-body day, follow the high-rep workout.
Then switch for your second two days of training, so every week, you’d end up performing both high and low reps for your upper and lower body.