Weights routine specially for fat loss?

Chucky the tree

Is there one? I'm not much of a treadmill or bike guy, I get board fairly quicky doing them. However I'm looking to loss some weight and I'm wondering if there if a way to do it through weights(free weights). I presume some kind of ciruit routine/supersets would be the best way but there might be other ways? Would they be done over a similiar 3 day split like

Day 1: Chest/biceps
Day 2: Back/tri's
Day 3: legs


Currently I'm doing a small modified SS program but I've decided to finally shift the fat.

Sangre

I found lifting heavy and eating cleanly (high protein, moderate good fats and low carbs except after work outs) to be a help shift the fat at a decent pace if I need to. Hate the treadmill/bikes as well.

Best way to lose fat by lifting weights is to put on as much muscle as possible cleanly imo.

celestial

Sangre wrote: »

I found lifting heavy and eating cleanly (high protein, moderate good fats and low carbs except after work outs) to be a help shift the fat at a decent pace if I need to. Hate the treadmill/bikes as well.

Best way to lose fat by lifting weights is to put on as much muscle as possible cleanly imo.

+1 to all of this

Chucky the tree

Sangre wrote: »

I found lifting heavy and eating cleanly (high protein, moderate good fats and low carbs except after work outs) to be a help shift the fat at a decent pace if I need to. Hate the treadmill/bikes as well.

Best way to lose fat by lifting weights is to put on as much muscle as possible cleanly imo.

Sounds like to much effort to me, would I need it be that strict? My diet isnt perfect, but it#s not bad. Heavy drinking sessions twice a week and probaly a takeaway on one of those nights. I have no intention of stopping any of that. Too late for the second part :d I'm not really looking to put on alot of muscle though.

Bog Butter

Wouldn't it depend on how much fat you have to loose? Personally I much prefer cardio; I think it is really benifitial for fat loss. I know treadmills can be boring but if you do some interval training it does break the monotony because you have something to focus on.

Colm_OReilly

If you're finished SS CrossFit is an option.

If you want to lose the fat you're going to have to drop the carbs. In my experience anyone who says they're diet is reasonably good tends to have a reasonably ****ty diet too.

injured365

Alcohol can pile on the pounds as well if your the type of person that puts on weight easily. Unless your willing to make a few changes to your diet, losing weight will be tough.

JMCD

Chucky the tree wrote: »

Sounds like to much effort to me, would I need it be that strict? My diet isnt perfect, but it#s not bad. Heavy drinking sessions twice a week and probaly a takeaway on one of those nights. I have no intention of stopping any of that. Too late for the second part :d I'm not really looking to put on alot of muscle though.

Well just stay fat then!

Sangre

Its not actually being strict, just moving the focus of your meals. Crucial is actually knowing macro makeup of foods, that is, a general idea of their fat, protein and carb make up. Its takes a lot more effort if you don't.

In simple terms, just eat less potatoes, white bread, pasta, junk food, processed cereals, fizzy drinks and eat more fish, nuts, chicken, seeds, salads and vegetables.

Once a week takeaway only needs to go when the above stops getting results.

hussey

Just a question about cereals you mentioned above

I used to eat cornflakes every day and loved them, but have recently switched to muesli, but I get muesli with mixed dried fruit in them instead.

Are these type of muesli okay? or is it packed with salt & suger etc?
what should I look for when reading the info section?

Sangre

Just check the ingredients for salt and sugar. Avoid ones with these added. No need to have added sugar, loads in the fruit anyway.

Kelkin do some really nice healthy muselis.

Chucky the tree

Dont want to start another thread so I'll bump this one. Anyway after little success on the weight and more on an interest in building up my cardio ability I've decided to hit the treadmill. One question though, what the ideal amount of time spend for on it? I know weight's is about 45-1hr until anymore in counter productive.

Currently I do 1km pre work-out then 3km after my workout. I'm not the fittest so I usually break it down at do .2km at 5km/h then .3 or .4 at 9km/h-13km/h depending on how I get on. Should I be looking to go longer?

Bog Butter

I am no expert but I would say think about quality and progression.

Quality: When you are fit enough you should introduce HIIT (High Intensity Interval Training).

Progression: I read somewhere that fitness is about progression. Push yourself and do what you are able to do. As you get fitter you can progress by running faster and/or by running a longer distance.

MagicMarker

Fat loss is all about diet, if you're not willing to sort that first then you're just wasting your time.

rubadub

[QUOTE=Chucky the tree;59574593Currently I'm doing a small modified SS program but I've decided to finally shift the fat.[/QUOTE]

Sangre wrote: »

Best way to lose fat by lifting weights is to put on as much muscle as possible cleanly imo.

+1. Are you still doing SS? I think most people would be better off with a starting SIZE program, rather than starting strength. Though obviously you will gain size and the SS program. But I reckon a lot of people on SS are not that concerned about strength.

MagicMarker wrote: »

Fat loss is all about diet, if you're not willing to sort that first then you're just wasting your time.

But if you do not want to change your diet much then you should aim to increase your metabolism to at least try and match your dietary intake from calories. Best way I found was to build muscle.

drinking sessions twice a week and probaly a takeaway on one of those nights

I would drink an average 4 nights a week along with some junk. I have lost about 6-7lb in the last 5 weeks, and finding it surprisingly easy going, while continuing to drink to a lot.

I am avoiding white breads and simple carbs, except the odd time but strictly after a weights workout.

I'm not really looking to put on alot of muscle though.

You won't, you would probably not even guess I lifted yet have put on enough muscle to raise my metabolism and be a fairly stable weight. Gaining muscle is hard to do and doesn't happen overnight, and if it did you just stop lifting and it reduces in size.

Audreyly

Hi Has anyone tried this before, I started on the Perfect 10 Program yesterday, and was just wondering if anyone had any genuine feed back about this, so far I have been only able to find feed back on the Perfect 10 web site.

rubadub

Audreyly wrote: »

feed back on the Perfect 10 web site. :confused

Becareful searching for that, perfect 10 is the name of a porn mag, or so my granny tells me :pac:

Bog Butter

Audreyly wrote: »

Hi Has anyone tried this before, I started on the Perfect 10 Program yesterday, and was just wondering if anyone had any genuine feed back about this, so far I have been only able to find feed back on the Perfect 10 web site.

What are you eating on this diet?

Chucky the tree

malman wrote: »

I am no expert but I would say think about quality and progression.

Quality: When you are fit enough you should introduce HIIT (High Intensity Interval Training).

Progression: I read somewhere that fitness is about progression. Push yourself and do what you are able to do. As you get fitter you can progress by running faster and/or by running a longer distance.

That's generally what I am aiming for but I'm probaly a while off getting up to a capable standard.

rubadub wrote: »

+1. Are you still doing SS? I think most people would be better off with a starting SIZE program, rather than starting strength. Though obviously you will gain size and the SS program. But I reckon a lot of people on SS are not that concerned about strength.

Bench, Deadlifts, Press is what I'm currently doing. Rotate it every so often with Jerks and front squat however I didnt lose anything from my stomach.

Audreyly

You still eat your 3 meals a day, these tablets are suppose to have natural extracts which surpress your hunger and give you a feel good effect which is to help with the motivation, there is also Green tea which is where the caffeine comes in to give you energy

Audreyly

Thanks of the tip but it's a bit too late, discovered that web site yesterday