I need some help with weight training for buring the last bit of body fat that I want to get rid of. I am currently at 21% body fat down from 39% when I started working out. I have also lost over 60 pounds and 9 inches around my abdominal area. Now I would like to take the next step to lose the last bit of body fat to look a little more leaner. I know I have lost some muscle during my weight loss and would like to regain that along with burning off the last of the fat around my belly area. I have a home gym that has the following excercises bench press, incline bench press, millitary press, leg curls, leg extensions. I also have dumbells for working biceps, triceps, my back and an ab roller for my abs which I know are defined from all of the crunches I have been doing. They are hard to the touch and I don't even have to crunch to feel them. I need to lose the rest of the fat around my belly so I can finally see them. From what I have read here weight training should be used in addition to cardio for optimum fat reduction. I don't want to get super huge by weight training. I just want some definition. Can someone help me design a program with the excercises that I have avaliable to me?
Weight Training to burn Body Fat
- Thread starter SteveK
- Start date
Sorry I'm not that good with planning a schedule for anyone other than myself, but I can assure you: don't worry about getting too huge when trying to lose fat. you'd need to create a calorie surplus in order to significantly increase your body mass as opposed to a cal deficit for weight loss (preferably fat of course).
good luck by the way
good luck by the way
Congratulations on your weight loss!
Weight training is a great way to burn off fat if done correctly.. a good beginner program is something like this:
Sunday: cardio
Monday: legs, abs (leg curls, leg extensions, lunges, squats if possible)
Tuesday: rest
Wednesday: chest, triceps (bench press, incline bench, narrow-grip bench/tricep extensions)
Thursday: cardio
Friday: back, biceps (deadlifts if possible, pullups if possible, bent over row, curls)
Saturday: rest
There are a lot of variations of exercises you could use.. just expirement and you'll find some you like. You might be able to add more cardio in there as well (maybe AM cardio and PM weight training). However, I would generally avoid cardio the day after legs, because you'll be pretty sore the first few times you work out.
Also, don't be afraid if you gain weight after you make this a routine. You probably will for a month or so, but you are still losing fat, just gaining lean mass at the same time.
Weight training is a great way to burn off fat if done correctly.. a good beginner program is something like this:
Sunday: cardio
Monday: legs, abs (leg curls, leg extensions, lunges, squats if possible)
Tuesday: rest
Wednesday: chest, triceps (bench press, incline bench, narrow-grip bench/tricep extensions)
Thursday: cardio
Friday: back, biceps (deadlifts if possible, pullups if possible, bent over row, curls)
Saturday: rest
There are a lot of variations of exercises you could use.. just expirement and you'll find some you like. You might be able to add more cardio in there as well (maybe AM cardio and PM weight training). However, I would generally avoid cardio the day after legs, because you'll be pretty sore the first few times you work out.
Also, don't be afraid if you gain weight after you make this a routine. You probably will for a month or so, but you are still losing fat, just gaining lean mass at the same time.
For cutting you should aim for high repetition, low weight.
So for example one way to this is:
Bench - tempo of 1/0/1 (1 second raise, 1 second lower.. no rest inbetween)
go for 4 sets of 12-15 reps with 1 warmup set.
The idea is not to crush your muscles, but rather to keep them stimulated while you are on a hypocaloric diet.
If you just do cardio and do not lift while you are on a low-cal diet.. the lack of activity will likely result in loss of LBM.
Keep rest times shorter as well. About a minute or so. Keep that heart rate up
So for example one way to this is:
Bench - tempo of 1/0/1 (1 second raise, 1 second lower.. no rest inbetween)
go for 4 sets of 12-15 reps with 1 warmup set.
The idea is not to crush your muscles, but rather to keep them stimulated while you are on a hypocaloric diet.
If you just do cardio and do not lift while you are on a low-cal diet.. the lack of activity will likely result in loss of LBM.
Keep rest times shorter as well. About a minute or so. Keep that heart rate up
Thanks niceone I appreciate the help. I normally have to workout in the evenings. I work between 12 and 15 hours a day usually leaving around 2:30 in the morning. YES I AM WELL PAID FOR THE JOB I DO!!! I get that question alot. I also like getting up that early. I don't have as much energy in the morning for working out as I do in the evening. I know its odd most people would be dead tired after working those kinds of hours, but Im not. I am usually on my feet most of the day either walking or sometimes on horseback. Should I consider changing my schedule to work-out in the mornings or should I do what I am doing now? Again thanks for the help.
THIRTY NINE % BODY FAT?!?!?!?!?
OH my LORD.
CONGRATULATIONS.
That i can say.
OH my LORD.
CONGRATULATIONS.
That i can say.
I would say work out in the evenings when its okay to have some calories in your system and do the cardio on alternating days in the morning.. I know it sucks to get up, but that is the best time because your body is primed to use fat for fuel when you wake up. There is no food in your system.
Anyhow, something to think about!
Anyhow, something to think about!
Azn_Drag0n said:
I'll be sure and say something snide and sarcastic to you in your next post that involves a question. If you don't have anything nice to say, don't say it at all. Nearly all of your posts around here are you bragging about how great your abs are or how shredded you are; ya' know what-we don't care. In other words, you have very little to contribute to this forum in most cases.
When you do try and contribute something, it comes off as "You can't do that" like in the deck-of-cards workout thread. So even then, you really didn't have any insight to offer. You know what takes from a community but doesn't give back and, in some or most cases, causes a negative impact? A parasite.
I would follow this for cardio
I would also include some high velocity stuff like db swings. Look at this link I would follow a format similar to this but plug in resistance exercises over the bodyweight ones. So, you might have something like-
db swing, 30 sec jump rope, bench press, db row, db lunge, jump rope, db swing, jump rope, db shoulder press, db row, db OH squat, jump rope, repeat
I would do something like
Day 1-workout, Day 2-sprint, Day 3-off, Day 4-workout, Day 5-sprint, Day 6-off, Day 7-workout, Day 8-sprint, Day 9-off, etc
I would also include some high velocity stuff like db swings. Look at this link I would follow a format similar to this but plug in resistance exercises over the bodyweight ones. So, you might have something like-
db swing, 30 sec jump rope, bench press, db row, db lunge, jump rope, db swing, jump rope, db shoulder press, db row, db OH squat, jump rope, repeat
I would do something like
Day 1-workout, Day 2-sprint, Day 3-off, Day 4-workout, Day 5-sprint, Day 6-off, Day 7-workout, Day 8-sprint, Day 9-off, etc
Azn_Drag0n said:
Hmm... that may seem alot to you since asians are born skin and bones.. and die skin and bones.. Read up closely to Evo cause he is DEF! not the only person who feels that your a peice of ****.. who I'd wish would get banned already.
Steve K.. excellent weight loss.. thats an amazing differance... Take into consideration the links Evo has left.. I personally would grab something here, something there and create my own routine. I suggest you look for whatever you may be comfortable with and devise it together keeping the key fact not to stop, and keep your heart rate up.
Keep it going!