I need fat loss rep help

[mkdrei]

Need tips on reps and sets...

Hey all, first off I'm not sure if I'm in the right section so here it is.
I'm 5'11" and weigh around 305 lbs. By medical standards I am considered obese, yet I am very athletic for my size having not worked out on a steady basis besides my bowling I do once or twice a week. I'm always researching work out tips and such to try and find something I feel would suite what I am trying to do. Which is to lose the body fat I have. I have read that more reps less weight is the general solution along with cardio. Right now I'm using a bench bar (don't have a bench so) totaling 40#'s. I can do around 3-4 sets at 30 reps per set (bicep curls). My question is, should I raise the weight and do lower reps, like around 15-20 reps with maybe 5-7 sets? Or is what I am doing sufficient? I'm really looking for tips in general if this kind of workout is sufficient for bicep curls, calf raises, squats and such. Any info is greatly appreciated. Thanks

- Ethan

 

[limestix]

First off, bicep curls aren't going to help you none. Stop doing them. You need to do exercises that use multiple muscles at once, like compound movements.

Take a look at this article, and try doing some of the complexes listed at the bottom. [ T-Nation.com | Complexes for Fat Loss ] If you don't know what the exercise is, look it up, and make sure you know how to do it with proper form, and practice each one on its own before doing the complexes. The article says it is for the advanced, but you say you are reasonably athletic, so as long as you make sure you know how to do each exercise, and you use a low weight, you can do them just fine.

If you are concerned you are not ready for this, then don't go for it yet! Make sure you are used to lifting weights on a regular basis and comfortable with the various movements before you get into complexes and super sets.

These are great for fat loss because they involve lower weight higher reps, and they involve the entire body. The key to losing weight through exercise is to get your heart rate up up up there! Involving as many muscles as possible in an exercise will get your heart rate up very quickly.

Try to do a full body workout using a lot of compound movements and combining multiple exercises in 1 set before you rest. Do this 2 or 3 times a week along with cardio 2 or 3 times a week and you can lose lots of fat!

Hows the diet by the way? You need to eat well if you really want to lose that weight, at least in a timely matter.

I didn't go into too much detail here, so feel free to ask questions and such

 

[mkdrei]

i dont only do the bicep curls, but i will definitely take a look at the link provided. I guess i do the more "basic" workouts if you will, which could be my problem. Bicep curls, calf raises, squats, push ups, sit ups etc... And weight lifting is def something I am comfortable with, like i said people are surprised of my ability, im like a 230-240 lb'er trapped in a 300 lb persons body. Nobody thinks I weigh 300 lbs, doctors have been surprised on how well i display my weight if you will. Thank you for the tips and I will be sure to read up on that link

 

[limestix]

Ya, I don't mean to knock bicep curls completely but its works basically 1 muscle, which is great if you want to build up biceps, not great if you want to lose fat. Squats, push ups, etc are very good exercises so keep those up too! Its good that you are comfortable with weight lifting, as that will allow you to jump right into complexes and compound movements with ease. Go for it! good luck!

 

[mkdrei]

I forgot to mention my diet, I wouldn't say its a bad diet, but probably not the best. I usually drink a Whey Protein shake with a banana after my workouts and on the days I know I wont get protein, other then that its pretty much homemade meals for dinner (Steak and fries, chicken parm, spaghetti w/meat sauce, stir fry and such, all usually served with some sort of veggies as well). I no longer drink soda, its pretty much water now with a glass or two of ice tea per day. I use to drink a lot of Fruit2o and propel. Breakfast is usually something like a yogurt w/flax seed, a bagel w/cream cheese, or some fruity pebbles (not good I know) just to get me going and lunch is generally a turkey sandwich w/ lettuce and light mayo on either flax seed bread or white bread.