Fat loss while training

I wish i'd noticed something like this sooner. Last year when i was getting things set up, the trainers said that muscle burns fat at rest, so you should do both cardio and weight training to loose weight.

I would really like to gain strength, and since im WAY untrained it sounds like i can a little, but right now my primary goals are raising my endurance, and loosing weight.

Ill admit im at 34% right now... and and im one of those wonderful people that strain while bench pressing 15 lb dumbells... (this is an increase from the ones i started with... yay for gains...)

So should i continue with some lifting but focus on cardio?
Should i kinda just stop lifting right now?

Im kinda embarassed about what im lifting and my % right now but i guess its better to be trying to deal with it then letting it stay that way...

Anyway... thansk for any suggestions
 
weight lifting is an extremely important part of fat loss. More so than cardio I'd say because I like about 30 pounds from a deficit diet and weight training. I did some cardio for about a month, but the rest was weight training and a slow half mile warmup run for track every day.

Diet is a very important factor in weight loss as well. You can't be stuffing your face, and if you're eating less, you should still be eating healthy foods. You also can't eat too little. You'll lose weight, but you won't be able to keep it off and chances are alot of it will be muscle as well as fat.

If I were you, I'd lift until I was stronger and then I'd go and do some cardio along with low rep heavy weight weight training.

What is your weight lifting routine if I may ask?
 
im the one that posted the "beginner split" thread... thats what im doing right now. ive made some minor changes to it based on the suggestions ive been getting there but mostly thats it.
 
I psoted this on someone elses thread but here.

For instance for workout A you may do:
Squat

superset:
Bench
Cable Row

superset:
dips
Pullups

Lunges

Workout B
Deadlift

superset:
DB shoulder press
Upright Row

superset:
Dips
pullups

Step ups

Workout C
Squats (or Deads)

superset:
DB incline chest press
bentover row

superset:
dips
pullups

bulg split squats

Do these each once a week (M W F)


I'd do that. rep ranges. One week do 3x12 another 4x10 and another 5x5. break times 45 60 90 seconds respectively. Supersets with full rest.
 
From my other post
Day 1
Bench Press/Fly (dumbbell, 3x3)
Cable Row
Back Extensions
Upright Row/Lateral Raise (dumbbell, 3x3)
Close Grip Bench Press/Skull Crusher (barbell, 3x3)
Curls (barbell)

Day 2
Sled 45 degree Leg Press
Hack Squats
Leg Curl
Calf Raise
Seated Crunch
Exercise X*

*I cant find what this exercise is called, you have a cable set low, and stand with it to your side and slightly in front of you, you hold a handle with both hands and make a 45 degree uppercut motion while turning your body away from the machine.
Click to expand...

I cant do dips or pullups right now...
I dont know what a superset is...

When i say 3x3 its a thing my trainer showed me where you do 3 of one press, and one of another, then 2 of each, then 1 of the first and 3 of the second, then repeat going the other direction... hope that made sense...

Theres basically one more excercise in my day 1 that i dont have listed, and im going to be reworking my day 2 to limit and ultimatly get rid of the machines.

I intend to do day 1 on monday and thursday, and day 2 on tuesday and friday
 
if you're beginning weight lifting (I don't know if you are) or you havent' done a proper FBW before, you should do fbw for at least 3 weeks before starting an upper lower split or something like that.

Your routine has too much isolation in it. It won't reap nearly as many benefits as a full body workout. Your questiosn have been answered in your thread as well. Ditch those machines (except for the rows) and the isolation moves and do big compound exercises. I've done routines like yours before, FBWs or upper lower split is much better.

Superset with full rest is when you do A, break, B,break, A, and so on.
 
this is intended to be an upper/lower split... i got the basic muscle layout from... exrx.com? It was linked in mriek's lifting 101...

the problem with the fbw and others is they tend to suggeest doing a M W F routine... i cant do wednesdays though so to do MT TF like i want, the split ones seemed to be the best option.

Unless i missed a response or am just forgetful the responses in the other thread seemed to basically say "stay away from machines" and i intend to at least work that way, as far as iso things i was having a hard time finding anything for hamstrings, thats why i had leg curls... i was planning to start doing some squats and deadlift at the beginning of my day 2 with just the bar, or a low weight, so i can work on my balance some. I had tried to do that using the smith machine last night and it kinda threw me off balance and seemed to keep me from moving comfortably, and basically just hurt my whole body, so even if it hadnt been mentioned on here since then i intend to just go with the free weights next time.
 
Dreygan said:
Unless i missed a response or am just forgetful the responses in the other thread seemed to basically say "stay away from machines" and i intend to at least work that way, as far as iso things i was having a hard time finding anything for hamstrings, thats why i had leg curls... i was planning to start doing some squats and deadlift at the beginning of my day 2 with just the bar, or a low weight, so i can work on my balance some. I had tried to do that using the smith machine last night and it kinda threw me off balance and seemed to keep me from moving comfortably, and basically just hurt my whole body, so even if it hadnt been mentioned on here since then i intend to just go with the free weights next time.
Click to expand...

I agree with above plan.


Here is, imho, a better upper lower split.

Upper Lower split

Monday
SS:
Bench Press
Pullups

SS:
Shoulder Press
Seated Row

SS: Dips
Upright Row

Tu
Squats

Lunges

Step ups

Wednsday is a break.

Th
same as monday except do chest press instead of bench press

Fri
same as tuesday except do deadlift instead of squats and switch step ups or lunges with bulgarian split squats.
 
ill have to look up a couple of those... but ill see what i can do... do you have any suggestions on an alternative to dips/pullups? ive heard mention of assisted ones on here, but i dont know if theres one of those where i go (im sure there is but i dont know where it is or what it looks like)

otherwise thanks much for the help... ill have to write things out later and try that routine :)
 
Dreygan said:
ill have to look up a couple of those... but ill see what i can do... do you have any suggestions on an alternative to dips/pullups? ive heard mention of assisted ones on here, but i dont know if theres one of those where i go (im sure there is but i dont know where it is or what it looks like)

otherwise thanks much for the help... ill have to write things out later and try that routine :)
Click to expand...

Can you not do dips/pullups because of lack of strength or because of lack of equipment?

For dips, you can set your feet on the ground, and sit down so that your back just touches a bench. Then put your hands onto the bench (which is behind you) and push up until they are straight. This is kind of an assisted dip. You can also put your feet on a chair.

Pullups, this may take some imagination.
Take the bar on the squat rack right? now put the bar so that you can sit on your knees, and reach up and grip the bar with your arms fully stretched. Now do some pullups, and if you need help, push with one of your legs just enough so that you can make it up.
 
they have places to do pullups... i havent seen people doing dips i dont think but im sure they have a place to do that too... its more the strength/weight combination thats the problem, most of my upper body excercises are with 10-15 db, or 20-30 bb... but i weigh over 200... so a straight pullup/dip is not really an option.

i can try the stuff your listing, not sure if it makes sense but maybe ill understand better when i try to do it.
 
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