optimal routines?

J

jkon1513

0
Hey everyone. so ive been working out hard for the past 3 months. ive been working out 5-6 times a week incorporating high intensity excercises such as hill sprints, suicides, circuit training and more into my work outs. i cant help but feel like im missing something though. my average trip to the gym looks like

20 minutes of jogging on the treadmill which averages out to 1.7 miles
playing on the basketball court
squats
pushups

and everything else is so scattered and random that its hard for me to even write a set routine. im trying to build some muscle definition now as i lose the last 50 pounds i have to lose ( ive lost 150 pounds in the last 14 months) but i feel a little clueless as to how to proceed safely and not sabotage my weight loss. i know people seperate muscle groups into different days aka back day and shoulder day but im not sure if that is still the proper thing to do since i still have so much weight to lose. might someone on here be able to give me a good suggestion in terms of routine for the week? it would be appreciated very much.
 
To aid in your "fat" loss you need to increase your muscle mass. This however will not necessarily aid in "weight" loss initially. As your muscles get bigger your weight will go up faster than it will come down due to fat loss. Why do you need bigger muscles?... because bigger muscles burn more energy 24/7 and much of that extra energy will come from body fat. So instead of just burning up a few calories doing cardio get a good muscle hypertrophy program set up and expedite your fat loss.

This however is not the place to get specific programs designed for you. You should sit and talk with someone that is qualified to watch you workout, assess your strengths and weaknesses, adjust your current form if necessary, teach you how to lift heavy and safely, and set up an appropriate periodized program for you.

At the very least if this is not possible then your should pay a gym instructor to teach you how to Squat, Dead Lift, Bench Press, Power Clean, Barbell Row, Low Pulley Row, Chin and perform the Lat pulldown properly.
This cannot all be done in one session so pony up for 5-6 lessons. Then go on to practice and perfect these lifts. Once done you will be on your way to lifting safely and strongly the rest of your natural life and keeping the fat away. These lifts are and should be the basis of the best exercise programs that you will encounter for fat loss.

3 days a week but not on consecutive days, do 3 sets of each exercise for 8-12 reps. until you have mastered these moves, then you will be ready to set up a more specific periodized program that you can adjust to suite your lifestyle. You should be looking at a 6 week learning curve which is 18 workouts to be properly proficient in these lifts.

Hope this gives you some ideas and a place to start. But I must re iterate that you really should seek out a fitness expert in your region and invest a little in the education of proper lifting techniques.
 
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