Have 2 months to work out - advice please!

Nonoperational

I'll be able to work out pretty regularly from monday for 2-3 months. Was thinking of 4 sessions a week at least. Have being doing weights 2-3 days a week for the last few months but they have been short sessions and although my muscle mass is gone up a bit I need to get serious and loose a good bit of body fat. At the moment I'm about 6foot and 14.5 stone. Main problem area for me is my stomach area...

My question really is what sort of balance I need to do between weights and cardio to continue to build muscle but to loose fat. Should I do them on seperate days or do cardio and weights on the same day. Dont think Ill have the disipline to work out twice a day but I might try... its just trying to get a programme sorted is a nightmare because Im not too sure what I should be doing.

Thanks!

EileenG

In your place, I'd probably do weights three times a week, with some light cardio afterwards, and some intense cardio (HIIT or a good long spin on the bike) on non-lifting days. I wouldn't do twice a day, you'll burn yourself out, and make sure you allow at least one rest day a week.

In the gym, concentrate on compound lifts like squat, deadlift, bench press, military press, pull-up, dips, bent over row, lunges, stiffleg deadlift, hyper-extension, wood chopper. You can decide if you want to do a whole body workout each time, or split it into upper body one day, lower the next, or some other split.

Don't get too clever. Keep it simple, lift hard. Find the weight that will just about let you finish a set of eight reps. If you can do ten, you probably need to increase the weight.

Nonoperational

Thanks for the reply. So basically whole body workouts with compound lifts 3 times (ish) a week would be a good target? I have being doing non compound lifts (bar squats) so this would be a big change alright...

EileenG

What sort of squats?

Anyway, compound lifts hit more muscles and usually in a natural range of motion, so they are functional.

You'll probably have to drop the weights to start with while you work on your form, but you'll still feel the effects. If you do 20-30 total sets of working weight, that's plenty. You don't need to spent hours in the gym, but really kick ass while you are there.

rccaulfield

My advice is dont bother if its just going to be for 2 months. Why would you?

Nonoperational

Sorry not exactly what I mean, I work out 2-3 times a week and will continue to do so but Im off work for the next 2-3 months so I can give it a real shot in the arm and go more often and for longer.

ragg

EileenG wrote: »

In your place, I'd probably do weights three times a week, with some light cardio afterwards, and some intense cardio (HIIT or a good long spin on the bike) on non-lifting days. I wouldn't do twice a day, you'll burn yourself out, and make sure you allow at least one rest day a week.

In the gym, concentrate on compound lifts like squat, deadlift, bench press, military press, pull-up, dips, bent over row, lunges, stiffleg deadlift, hyper-extension, wood chopper. You can decide if you want to do a whole body workout each time, or split it into upper body one day, lower the next, or some other split.

Don't get too clever. Keep it simple, lift hard. Find the weight that will just about let you finish a set of eight reps. If you can do ten, you probably need to increase the weight.

Just lock the thread now - she's done it again - flawless post, imo

corkcomp

ragg wrote: »

Just lock the thread now - she's done it again - flawless post, imo

+1 ...

to the OP, diet is the crucial thing for dropping body fat so give it your all for 2 - 3 months and the 2 or 3 days in the gym after that should be fine for maintenance...

Nonoperational

Ok thanks, Im going to have a go at a programme over the weekend and ill post it up maybe someone could give it a look over.

EileenG

rccaulfield wrote: »

My advice is dont bother if its just going to be for 2 months. Why would you?

In any case, two months of exercise is better than no exercise. It all makes a difference.