Compound Lifting and Cardio, is it enough?

G-Money

So I've been going back to the gym for the last 3 weeks and have managed to lose about 7 lbs or so.

I already have a weight's programme I got from a friend of mine but I'm not mad about it. Also from reading posts on here, it seems that compound lifting seems to be the recommended way to do weights at the beginning if you want to lose fat.

By compound lifting, I mean a programme of squats, dead lifts, military presses etc. However I do have one question about that. Let's say I do compound exercises like those, do I also need to do other weights exercises to work my biceps and triceps? Stuff like dumbbell curls etc?

Or is just doing compound/starting strength exercises, cardio and a good diet enough?

Incase people aren't aware, I'm male, 32, 5ft 10, weighing 243 lbs (just under 18 stone) and I want to get down to between 11 and 12 stone. Or basically whatever weight where I am lean and have no belly or man boobs.

Thanks.

corkcomp

grandmaster wrote: »

So I've been going back to the gym for the last 3 weeks and have managed to lose about 7 lbs or so.

I already have a weight's programme I got from a friend of mine but I'm not mad about it. Also from reading posts on here, it seems that compound lifting seems to be the recommended way to do weights at the beginning if you want to lose fat.

By compound lifting, I mean a programme of squats, dead lifts, military presses etc. However I do have one question about that. Let's say I do compound exercises like those, do I also need to do other weights exercises to work my biceps and triceps? Stuff like dumbbell curls etc?

Or is just doing compound/starting strength exercises, cardio and a good diet enough?

Incase people aren't aware, I'm male, 32, 5ft 10, weighing 243 lbs (just under 18 stone) and I want to get down to between 11 and 12 stone. Or basically whatever weight where I am lean and have no belly or man boobs.

Thanks.

compound lifting targets more body parts and will almost definately burn more calories. However, diet and cardio are both very important for fat loos, IMO. also, there is nothing inheritantly wrong with non compound lifts as long as you are pusing yourself ... at least 70% of it comes down to diet..

jambi

Yes, absolutely. Keep working at the compund lifts. Be patient, dedicated and consistent. Work with high intensity and good form. You will see results. Smaller muscles like bis and tris will get worked as part of compound exercise. Isolation will subtract from the amount of effort you put into your big lifts and be considerably less effective for achieving your overall goal.

G-Money

I haven't actually done compound lifts in years, and even then, it was just squats using a barbell on some sort of rack thing. I'd been thinking about doing the starting strength thing but I was iffy about starting to practise squats, dead lifts, etc at the gym with all the f****rs standing around gawking at me.

But as it happens, I have a barbell at home and some plates so I'm going to practise at home. The compound stuff seems like it's something you can do without being in the weights room of a gym, so that is nice.

I also have some dumbbells, preacher curl bar and tricep bar so they should come in handy. Will still be hitting the gym for cardio though as there's no chance of me taking up running in this weather. Plus I need to go easy on my knees until I get my weight down so the cross trainer at the gym is good.

Inspector Coptoor

I'd say to keep going with compound lifts.
use a 5 x 5, Starting Strength or 5/3/1 type programme and do your cardio after your weights session.
make sure to watch the diet if its weight less you're after.

I'm 6'1" and 18 stone but its not weight loss i'm after so i dont do a whole pile of cardio.