So is this an appropriate plan for losing weight?
For health and competitive reasons, I'm trying to get my weight down to 159-165 lbs. For the dietary aspect of my lifestyle change, I keep a food diary in my training log.
For lifting, I'm currently doing a 4 sets x 6 reps plan, lifting 4 days a week on my lunch break (where I have about 40 minutes to lift).
M - Upper body (including abs and back)
Tu - Lower Body
W - Rest
Th - Upper Body
F - Lower body
Sat - Rest
Sun - Rest/Cardio
Each set is done with the weight heavy enough so that by the end of the 6th rep, I am basically unable to do another rep. When no one at the gym can spot, I use a Smith machine or dumbbells for squats and bench press (is that a problem?) I superset the lift with an opponent muscle and go 1 2 1 2 1 2 1 2 for each.
My typical upper body workout goes like this
Arnold Shoulder Press
Medicine Ball Jackknife Situps...
Any suggestions for exercises or diet or anything would be appreciated
how tall are you by the way?
5'9. currently 170, 15% bodyfat.
The first thing to mention is what you're actually doing for your weight loss. Weightlifting won't shed the pounds. Cardio and a proper meal plan will. What are you doing for those?
As for your lifting routine, I would recommend splitting it up further. Rows on the same day as bench press and flyes is kind of unorthodox, unless you're a bodybuilder specifically training for that sort of superset. I would even go so far as to say you shouldn't be doing supersets if you're not a bodybuilder. The time spend doing those for muscle pumps could be energy put into practical and applicable strength exercises that will be of use to you in the ring.
One extra tip, when there are no spotters around, definitely opt for dumbbells rather than the machines. Hell, there are some serious lifters who prefer dumbbells to barbells altogether, so you don't even have to be restricted to using them as a last resort thing.
Weightlifting..... won't shed pounds?
You're gonna have to explain that one.
As for my diet, here's an excerpt from my food log:
3oz fibertastic cereal with skim milk
Turkey sandwich on high-fiber whole wheat
3 slices roast beef with healthy instant soup.
Yogurt with cottage cheese, probably
Probably lambburger with steamed veggies.
1 bowl flax/fiber cereal from Whole Foods
48oz smoothie of water, straw/black/blueberry, pineapple, and acai
Roast beef & Turkey sandwich on Whole Wheat
Post-workout Lunch (1PM):
Whole Wheat Pasta with Tomato Sauce
Maybe a slice of Turkey
Mid-noon / Pre-MA Snack:
Small carton of yogurt.
Probably steamed veggies with fish.
I should clarify. Having muscle does help your body burn fat more efficiently, but the action of weightlifting itself won't directly cause you to lose weight. Why would it? You're building muscle through lifting, not burning fat. Cardio burns the fat. Weightlifting while cutting is used to maintain your muscle mass.
You definitely need to eat a better breakfast than just cereal and fruit. You need fast-absorbing protein because you've basically been fasting for 8 hours after you wake up. Got egg whites?
I would recommend adding another small meal in consisting of protein and carbohydrates. 6 meals a day is a recommended meal plan because the more frequent you're eating, the faster your metabolism becomes, and the more fat you burn.
Last edited by Warpath; 10/12/2005 4:31pm at .
Cardio to burn fat. You generally need to sustain an increased heartrate for an extended period of time to do so.
Weightlifting is to build muscle, which is actually heavier than fat. You could actually end up being heavier, although you would be stronger and look better.
If your caloric intake is lower than your output, you could still end up losing weight however. Weightlifting will contribute to output/caloric expendature, although it is very tough to burn fat from weightlifting alone, and you won't be doing it much with the lower rep approach that you are using.
I'm sure someone with more of a bio training background can clarify further.
I've added yogurt (kefir) and 1% milk to the smoothies now instead of water. And I actually had eggs for breakfast this morning.
Not always possible.
I also eat 5 times a day or so.
Yeah, it's a common myth that higher reps is to tone the muscle. The only exception to this I can think of would be aerobics, but using 3 lb dummbells for cardio would hardly be identified as weightlifting.
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