Im looking to get rid of the fat that i have by lifting weights, Im already on a very strict diet of 2600 calories a day and seem to be loosing pretty good but would also like to get into lifting to tone up and get rid of the fat and eventually get some pretty big arms and stuff. How many pounds do you recommend to curl on a benchpress bar and reps? Plus what other kinds of lifting do you think i should be doing? I dont have a weight bench right now but could probably get one if needed or is there diffrent ways to lift without one? Thanks for any help in advance.
How heavy and how many reps to get rid of fat?
- Thread starter nick2005
- Start date
burn more cals than ur eating for one. now for the how much weight to curl? only you can decide that.
you should be doing most of ur body. you dont want big arms and no chest do you? I see taht all too often at the gym here on base where guys only work their arms and have no chest or shoulders at all, its kinda annoying. I'm not down with misproportioned people lol.
if you search a little bit throughout the forum you'll find little programs that people have set up for others im sure. I havent looked so I cant tell you for sure.
if ur new to weight lifting, stick to the basics. eg. bench press, shoulder press, curls, pull downs for tris prolly, lat pull down, squats, all the good stuff ya know.
have fun
Mic
you should be doing most of ur body. you dont want big arms and no chest do you? I see taht all too often at the gym here on base where guys only work their arms and have no chest or shoulders at all, its kinda annoying. I'm not down with misproportioned people lol.
if you search a little bit throughout the forum you'll find little programs that people have set up for others im sure. I havent looked so I cant tell you for sure.
if ur new to weight lifting, stick to the basics. eg. bench press, shoulder press, curls, pull downs for tris prolly, lat pull down, squats, all the good stuff ya know.
have fun
Mic
Nick, we can't tell you how much weight to use, we can, however, give you some basic tips to get you on the right track.
The amount of weight you should use (this has been beat to death, argued, debated, talked about, etc. but this is what I do, and I have gotten results) is figure out how much weight you need to use to reach muscle failure after the second or third set. Failure DOES NOT mean that you are unable to lift the weight at all. Failure means that you cannot perform the rep with good form.
Building muscle helps burn fat. Thats not debated anywhere. Any muscle you put on increases your basal metabolism. If you want to pack on some of the solid stuff, devise a routine that works the 5 muscle groups of your upper body (chest, lats, shoulders, triceps, biceps) and the lower body (glutes, quads, hamstrings, calves) Try to do 3 sets of 8-12 reps of each exercise. 3 exercises for the bigger body parts (chest, lats, quads, shoulders) 2 for the supporting muscles (tris, bis, hamstrings, calves).
This type of program has made me a lot more solid in the last 2 months. with a proper diet and a good routine, you will be happy with your results.
The amount of weight you should use (this has been beat to death, argued, debated, talked about, etc. but this is what I do, and I have gotten results) is figure out how much weight you need to use to reach muscle failure after the second or third set. Failure DOES NOT mean that you are unable to lift the weight at all. Failure means that you cannot perform the rep with good form.
Building muscle helps burn fat. Thats not debated anywhere. Any muscle you put on increases your basal metabolism. If you want to pack on some of the solid stuff, devise a routine that works the 5 muscle groups of your upper body (chest, lats, shoulders, triceps, biceps) and the lower body (glutes, quads, hamstrings, calves) Try to do 3 sets of 8-12 reps of each exercise. 3 exercises for the bigger body parts (chest, lats, quads, shoulders) 2 for the supporting muscles (tris, bis, hamstrings, calves).
This type of program has made me a lot more solid in the last 2 months. with a proper diet and a good routine, you will be happy with your results.
