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As well as the 3-4 era of resistance coaching, you'll must perform some intense interval training workouts (HIIT). An amazing Ultra Lean 45 minute HIIT routine i use: five minute warm-up, 10 minute HIIT (15 second full-scale sprint, 45 second light jog), 15 minute steady state cardio, 10 minute lighter HIIT (1 minute rapidly run, one minute light jog), five minute cool-down. To help clear of overtraining, give yourself each day rest among HIIT workout sessions. I'd also suggest avoiding leg coaching at the time of now.
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Exercise-To lose those extra pounds you need negative caloric intake and some form of exercise that will burn those extra calories and keep muscles well toned.
So, be sure you don't shun these mini-meals. They can provide lasting energy and help you retain your food intake more balanced throughout the whole day.