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Weight Training & Fat Loss - A few Questions!

  • 06-07-2009 3:25pm
    #1
    JOM34
    Closed Accounts Posts: 61 ✭✭


    Long time lurker on this forum looking for some advice

    I've played team sports for years at a high level & I'm now retiring. I've been semi-retired for the last couple of seasons but with requests from coaches etc...have been playing but really struggling with injuries & then fitness obviously. Anyway, knocking it on the head defo this season. Too feckin old!!!

    Up until 12-18 months ago I have weight trained for years for my sports. Really loved lifting weights. I've put on a lot of weight with the nature of my job & lack of training, although I reckon I'm still carrying a lot of muscle.

    I'm getting back in to training with a view to getting my weight down. Currently 100kgs with a view to getting down to 90kgs.

    I'm curtailing my diet really well at the minute...6 small meals, high protein etc...

    I'm doing 4 cardio sessions a week & would like to build in 2 weight sessions also. All with the goal of burning fat/maintaining muscle/toning up.

    Can anyone suggest a two session/week programme????? I'm a bit confused with all the searches on the web. I was thinking of two full body sessions a week, say Mon & Fri, plenty of rest between sessions. Any suggestions really appreciated.

    What are peoples opinions on the number of reps / set & number of sets/exercise for my particular goal.

    I'd also like to get peoples opinion on rest period between sets. My friends are saying 10-12 reps per set with 30seconds between sets....keep heart rate up etc....

    Thanks


Comments

  • #2
    Will Heffernan
    Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    JOM34 wrote: »
    Long time lurker on this forum looking for some advice

    I've played team sports for years at a high level & I'm now retiring. I've been semi-retired for the last couple of seasons but with requests from coaches etc...have been playing but really struggling with injuries & then fitness obviously. Anyway, knocking it on the head defo this season. Too feckin old!!!

    Up until 12-18 months ago I have weight trained for years for my sports. Really loved lifting weights. I've put on a lot of weight with the nature of my job & lack of training, although I reckon I'm still carrying a lot of muscle.

    I'm getting back in to training with a view to getting my weight down. Currently 100kgs with a view to getting down to 90kgs.

    I'm curtailing my diet really well at the minute...6 small meals, high protein etc...

    I'm doing 4 cardio sessions a week & would like to build in 2 weight sessions also. All with the goal of burning fat/maintaining muscle/toning up.

    Can anyone suggest a two session/week programme????? I'm a bit confused with all the searches on the web. I was thinking of two full body sessions a week, say Mon & Fri, plenty of rest between sessions. Any suggestions really appreciated.

    What are peoples opinions on the number of reps / set & number of sets/exercise for my particular goal.

    I'd also like to get peoples opinion on rest period between sets. My friends are saying 10-12 reps per set with 30seconds between sets....keep heart rate up etc....

    Thanks
    Session 1
    Warm Up – 5 to 10 minutes.
    Hip Mobility Work
    Squat Variations – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
    Supplementary Hamstring – 4 sets of 10 reps.
    Static Linear Core/Trunk – 5 sets of 60 seconds with 60 seconds between sets.
    Shoulder Mobility Work
    Pull Up/Chin Variation – 2 sets of 8 reps and 5 sets of 3-5 reps.
    Supplementary Chest – 4 sets of 10 reps.
    Dynamic Lateral Core/Trunk – 3 sets of 12 reps on each side.
    Supplementary Below Shoulder – 4 sets of 10 reps.
    Supplementary Tricep – 4 sets of 10 reps.

    Session 2
    Warm Up – 5 to 10 minutes.
    Hip Mobility Work
    Deadlift Variation – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
    Supplementary Quadriceps – 4 sets of 10 reps.
    Static Lateral Core/Trunk – 3 sets of 45 seconds with 15 seconds between sides.
    Shoulder Mobility Work
    Bench Variation – 2 sets of 8 reps and 5 sets of 3-5 reps.
    Supplementary Chest – 4 sets of 10 reps.
    Dynamic Linear Core/Truck – 3 sets of 20 reps.
    Supplementary Above Shoulder – 4 sets of 10 reps.
    Bicep Variation – 4 sets of 10 reps.

    There you go...there's a template you can modify to your hearts content.


  • #3
    JOM34
    Closed Accounts Posts: 61 ✭✭JOM34


    Thanks very much Will!!!!

    Looks excellent. Gonna kick off over the weekend with this program. Can you give me some help on a couple of things?

    Squat variations - Gym I go to has a smith machine only. Not a big fan of using it. Can you recommend a couple of other alternatives for squatting or should I stick with the smith machine?

    Supplementary Hamstring - Barring leg curls, can you give me a couple of other examples?

    Pull up / Chin Up Variation - Too heavy/weak at the moment for this. Used to love them & I realise the benefits of these exercises. Can you recommend alternatives to get me over the initial hump?

    Found your blog as well. Great stuff!!! Spent a couple of hours at work trawling through it. If your gym/facility was available down West I'd definitely sign up. Very reasonable for the service & the probable results, if the effort is put in. Hope someone opens up something similar down here in the next couple of years.


  • #4
    Will Heffernan
    Closed Accounts Posts: 2,045 ✭✭✭Will Heffernan


    JOM34 wrote: »
    Thanks very much Will!!!!

    Looks excellent. Gonna kick off over the weekend with this program. Can you give me some help on a couple of things?
    Yes.
    Squat variations - Gym I go to has a smith machine only. Not a big fan of using it. Can you recommend a couple of other alternatives for squatting or should I stick with the smith machine?
    Goblet squats, elevated split squats, leg press.
    Supplementary Hamstring - Barring leg curls, can you give me a couple of other examples?
    Glute ham raises, hamstring fallouts, RDL's.
    Pull up / Chin Up Variation - Too heavy/weak at the moment for this. Used to love them & I realise the benefits of these exercises. Can you recommend alternatives to get me over the initial hump?
    It's never a matter of being too heavy...it's always too weak...so that's what you have to work on. Band assisted pull ups/chins are the best way to get your numbers up.
    Found your blog as well. Great stuff!!! Spent a couple of hours at work trawling through it. If your gym/facility was available down West I'd definitely sign up. Very reasonable for the service & the probable results, if the effort is put in. Hope someone opens up something similar down here in the next couple of years.
    No problem...glad you were able to waste some valuable time.


  • #5
    fitgir
    Registered Users, Registered Users 2 Posts: 9 ✭fitgir


    Hey JOM 34. I'm in the exact same boat as you. Injury has stopped me recently and looking for something to fill in the gaps etc. Going to train everyday, but what I find with this, is that the motivation can wane after a while if you are not involved in sport etc.
    I am looking for a sport that doesn't involve too mcuh leg work.
    I have a few programs etc including cardio and weight training. Starting tomorrow.
    What's your plan after getting the advice?


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