Need Help Losing Weight

T

ThreeSidedDice

0
I'm a freshmen in college and looking to lose a lot of weight. I've been lifting pretty much every day this semester. I do upper body workout mon, wed, fri and lower body work outs and abs tues/ thurs.

My upper body workout all exercise done 3 sets 10 reps.
Dumbbell chest press
Machine Rows
Machine Tricep extension
Machine Lat pull down
Reverse lat pull down (behind my head)
bicep curls
incline dumbbell press
forearm exercise
other forearm exercise
shoulder press
reverse fly
regular fly
machine barbell bicep curls
skull crushers

lower body 3 sets 10 reps
leg curls
leg extension
leg press
calf raises
ab work out. 30 crunches at 20 lbs, then 25, then 30 lbs. total 90
leg lift, 3 X20 reps
oblique crunches 3 X 15 each side

My first question is are there any exercises I should be doing that are better for weight loss?

I also haven't made a diet for myself being at school finding time and food to eat is hard sometimes. I do really want to look into this seriously though. How should I go about doing this. Where should I look

Finally I'm going to start running, I just don't know what to do. What's the best for losing weight. I have 5 weeks before school lets out and I'd really like to lose like 10-15 lbs before going home.

Thank you for all the help you can offer.
 
Lift HEAVY twice a week, or light 3-4 times a week, pick either one, you are going to need all the help you can get to keep that muscle mass while you cut, but because you WILL lose some.

Cardio every day, low intensity.

If you want to build up your cardio endurance, do High Intensity cardio, if you simply want to burn fat, do cardio that keeps your BPM under 135. I know some might say that "yeah well, your metabolism is faster after high intensity" or "high intensity burns more calories total, which equals to more fat being burned" but whatever.

Just look at the pro's

body builders use LOW INTENSITY, just look at them.

Plus, you can generally do more low intensity cardio without stopping as opposed to high intensity.

Lift weights 2-4 times a week (but dont count on getting stronger or putting on muscle)

As much cardio as possible, MAKE SURE YOU DO IT, ITS IMPORTANT. GET IT DONE, ANY TIME OF THE DAY!

oh yeah, calorie deficit of around 500, decrease carb intake throughout the day, no carbs after 6pm (you wont use them unless you are working out after then) drink LOTS of water, around 3 liters a day

look into some supps as well, I'm currently on an EC stack.

Hope that helped.
 
ThreeSidedDice said:
My first question is are there any exercises I should be doing that are better for weight loss?
Click to expand...
More squats and deadlifts. Burning more fat requires burning more calories. You'll burn the most calories with a full body workout comprised of compound movements.
 
enz660 said:
Cardio every day, low intensity.

If you want to build up your cardio endurance, do High Intensity cardio, if you simply want to burn fat, do cardio that keeps your BPM under 135. I know some might say that "yeah well, your metabolism is faster after high intensity" or "high intensity burns more calories total, which equals to more fat being burned" but whatever
Click to expand...

How did you arrive at 135 bpm ?

Why does it have to be under a " low intensity " of 135 bpm if someone - who is 19 years old no less " - wants to burn fat via cardio ?

What is wrong with going above 135 b.pm. ( i.e in this case ) if you want to lose fat via cardio ?

enz660 said:
Just look at the pro's

body builders use LOW INTENSITY, just look at them.

Plus, you can generally do more low intensity cardio without stopping as opposed to high intensity.
Click to expand...

What is the benefit of doing more of low intensity - fat loss wise - as opposed to doing less of high intensity ?

enz660 said:
Lift weights 2-4 times a week (but dont count on getting stronger or putting on muscle)

As much cardio as possible, MAKE SURE YOU DO IT, ITS IMPORTANT. GET IT DONE, ANY TIME OF THE DAY!

oh yeah, calorie deficit of around 500, decrease carb intake throughout the day, no carbs after 6pm (you wont use them unless you are working out after then) drink LOTS of water, around 3 liters a dayl.
Click to expand...

What happens if you take carbs between 6 - 11 at night ?
 
You have a bit to learn enzo, did you know that just one resistance training a week can maintain your muscle?

Contrary to your statement, increasing your HR will burn more fat, although this is done through systematic intervels not continuously. I know Wrangell is a HIIE advocator, im now firmly on the HIIE for weight loss, although that doesnt mean continous has to be excluded because it also has benefits. I know people mention about HIIE burning more calories and EPOC but theres more to it then that.

Here's some info on a significant study done by one of my lecturers from my Uni.
 
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