Weight training for Fat loss

Dante44

youll never drink alone.
Yo, im looking for a good weight training program to supplement cardio/diet. a program that would really work up a good sweat.
Some opinions would be appreciated. Thanku
 
OC Cartel said:
high volume, high reps?

limit times between sets

yeah, i got that down but im asking more about particular exercises that can be suggested that are best. like i know squats are good. lunges. i wanna a nice whole body routine but one with exercises that would burn the most calories.
 
Dante44 said:
yeah, i got that down but im asking more about particular exercises that can be suggested that are best. like i know squats are good. lunges. i wanna a nice whole body routine but one with exercises that would burn the most calories.

deads for back, bench for chest, squats for legs. and some isolation moves in there with them
 
OC Cartel said:
deads for back, bench for chest, squats for legs. and some isolation moves in there with them
cool.....aighty...ne body else gotss ne different suggestions.
 
i train exactly the same way as i would when wanting to bulk. there's no 'secret' workout program mate. Getting lean and ripped is 90% diet.
 
Everybody is different,DIET is everything.
Less carbs calorie wise only,greens,oatmeal,apples mostly.
Eat your desired weight in protein.my lean is 160 at 5% + protein shake of 40-50g 20 min after exercise.
Up fat's so 2-4 teaspoons of olive oil on veggies and 3-4 almonds with every meal.

Weights my reps are in the 4 sets of 20,15,10,5 range,taking NO more than 90 second rest preferably 70 seconds.
You lose what you can lift lb wise but at least you will look strong.
Cardio 40-60 min on empty stomach 1st ting in the morn.
I do bike for 28 as it get my legs ripped,22 eliptical,15 run 4X a week.
Everyone os differnt so do waht works best for you:)
 
read the stickies from iron addict. and pick which routine best fits your needs, then make tweaks as needed. Ive always liked the 5x5 routine. simple and effective and can be used while bulking or cutting. If youre trying to lose fat, I would do cardio in the a.m. on an empty stomach then lift on seperate days. keep protein high and limit carbs to postworkout.
 
What works for me is as follows :

Just work major muscle groups - Legs, Back, Chest. Abs 3 days per week - Mon Wed Fri

Mon & Fri - Lift HEAVY

For all exercises - Warmup set, then go for your max 1 to 3 reps. If you can do three, you should go up a notch next time. Then do 3 reps at the most you can (spotter may have to help with third) than 5 reps as much as you can, then last set of 8 reps. 4 Sets Reverse Pyramid

Squats
Leg Extensions
Leg Curls,
Leg Press

T-Bar
Lat Pulldowns (or chins if you can)
Seated Rowing
Bent Over Rowing.

Bench Press
Dumbbell Flyes
Decline Bench Press (alternate with incline)
Cable Crossovers

Crunches (better Kneeling Cable Crunches)
Bosuns Chair - Superset Knees up and legs out 15 of each makes 1 set.

You MUST push your body to the limit.

On Wednesdays, do the same routines as above but do 5 sets of 10 reps at around 70-75% of your 1RM

I lost 37 kgs in 6 months using this method but diet is CRUCIAL. Get a computer program to do the work. 2gms Protein per kg bodyweight, keep saturated fats as low as you can. Chicken breast, protein shakes, fish, steak, veggies and some fruit. The only cardio I did was cycling (for real) 16-20 kms once per week.
 
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