Routine for fat guys

[John"Zane"Ching]

Hello! I want to help my friend, who's a 200+ pounder and is workout his guts out during our gym workouts.

Guys, is there an effective workout for fat guys?

Thank You and God Bless

 

[noomi_nooma]

more cardio

 

[blackbeard]

Diet and cardio!! Just because some one is overweight they dont require a magical routine..hes going to be like everyone else and will have to find what works for him..but obviously dieting,cardio plus weight training is going to yield the best results!

 

[not_sure]

Your buddy must lift as well as do cardio, the more lean muscle he builds the better his metabolism is going to be. Ive never been over weight but wanting to go to the next level I found a very good nutritionist, its the best thing I ever did. I highly recomend using one.

T

 

[Frosty]

I'm going to disagree a bit here. Cardio is ok, and if one is really overweight it is the only option, but if one is able, HIIT is the way to go.

A workout something along the lines of the following would be good for fat loss:

Monday:
Squats and chins 2x8

Tuesday:
HIIT with at least 8 100m sprints (shoot for 80-90% intensity). Do less if unable to complete this and just work your way up. DON'T do a 100% sprint! Sprinting is very damaging to muscles, so in order to maintain this workout you can't do 100% sprints!

Wednesday:
Pullups and dips 2x8

Thursday:
Same as Tuesday

Friday:
Benchpress and maybe some ab work 2x8

Saturday:
Doing some HIIT is an option, but it's likely pushing it with most people. If you can, go for it. Otherwise skip it and rest. "Active recovery." Some light cardio.

Sunday:
Active recovery. Some light cardio.


And as to diet for guys with a lot of fat...they can drop the carbs low and lose a lot of fat while sparing muscle. The Metabolic Diet would be a great way to go, IMO.

 

[not_sure]

Small steps and small goals at first, you dont want to burn the guy out before he has a chance to reap the rewards. Clean diet, lots of cardio and dont forget to lift and he will see resualts in due time that will stick with him. Tell him to stay away from bullshit diets, he needs to make a lifestyle change that does not include shit food...

T

 

[Frosty]

Small steps and small goals at first, you dont want to burn the guy out before he has a chance to reap the rewards. Clean diet, lots of cardio and dont forget to lift and he will see resualts in due time that will stick with him. Tell him to stay away from bullshit diets, he needs to make a lifestyle change that does not include shit food...

T

My thoughts are newbies can handle more volume since they can't lift as heavy or sprint as fast. Volume should reduce over time and intensity should increase, not the other way around.

As always, if it's too much simply reduce volume. NEVER reduce intensity.