Posted On:7/20/2007 6:18pm
I'm trying to lose some fat, and am looking for advice on how to lift to help with this. I don't currently lift, and haven't in some years.
I want to lift on just Mondays and Fridays, since most of my MA training is Mon-Thurs. I don't want to spend too much time in the gym, and don't want to wear myself down for other training, but could go hard on Fridays.
My gym has Free Motion equipment, but not so much in the way of free weights. They have a squat machine, dead lift, bench, shoulder, lat, row, cable cross, ab crunch, and leg extensions and various other more isolated stuff. These machines are designed around circuit training.
My impression is that focusing on compound exercises would be the best deal, and setting up a circuit to work them might be the way to go?
Any suggestions for 30-or-so minute routines I should do?
Posted On:7/20/2007 6:20pm
stick with the compound exercises like squat, bench, military press, rows. I'd do 3 working sets of 8 to 10 and get out of the gym in 30min or less.
"Those who can make you believe absurdities, can make you commit atrocities." – Voltaire.
Everybody was Kung Fu fighting
Posted On:7/20/2007 7:17pm
Style: Tai Chi
What ken said plus short rest periods, <1minute. Obviously, do an honest assessment of your diet too.
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I <3 Sirc.
Posted On:7/20/2007 7:19pm
And if you drink, switch from beer to spirits + lots of diet mixer. Swapping a pint of beer for a shot of vodka or whiskey plus enough diet coke or lime and soda for the same amount of fluid gives you basically the same buzz for a lot less calories and takes about the same amount of time to drink.
Posted On:7/20/2007 7:30pm
Never stop drinking BEER!!! That is a sin!
Posted On:7/20/2007 7:32pm
Nah man, for fat loss you gotta switch to t3h vodka and diet something or other.
Posted On:7/20/2007 7:53pm
Style: Wu Style TCC + BJJ
*Squats (heels weighted, knees behind the toes) or cable pull-unders (facing away from the cable -- at floor height), pull the rope attachment between your legs, taking care to keep your spine in a neutral position and to not hit yourself in the junk)
*Push-ups or dumbbell chest press
*Dumbbell rows or seated rows
*Overhead dumbbell press or lateral raises
*Lat pulldown or pull-up (varying grips)
Whip through the circuit at a level of resistance one or two reps short of failure for 8-12 reps. Don't **** around; keep your eyes down and move from exercise to exercise.
Fast walking for 10 minutes.
What? No treadmill? Shadow boxing, burpees, anything. What? That's awkward in your dinky condo gym? Deal, join a real one or just grab another slice of cake, fatty.
Repeat the circuit with slightly higher weight
Same as week 1, except alternating light, medium and hard intensities for 1-2 minutes each for the middle bit
Same as week 1, except alternating medium and hard intensities for 1-2 minutes each for the middle bit. You will also alternate between that and the following:
perform jumping squats and clapping push-ups in place of the first two exercises. Your shoulder exercises will be replaced with thrusters. You'll lighten the load for the remainder and do them faster (up only).
If you stick with this for six weeks, PM me and I'll give you a real program.
You're welcome, fuckface.
Posted On:7/20/2007 8:00pm
My programme won't help you with fat loss so much as skinny-boy's there, but it will add some fucking rigid muskle on your shoulders and back so you feel more confident. Ultimately: Big boi can still get laid as long as he looks like his pimp hand is strong and he doesn't doubt himself.
and humble, too!
Posted On:7/20/2007 8:11pm
Style: Systema, BJJ, Arrestling
Deadlift and deadlift some more. Do three ladders to five of a weight you can handle eight times. Total of 45 deadlifts in one half hour burns and insane number of calories and will fix your posture and make you ultra strong along with it.
Posted On:7/20/2007 8:13pm
What about a circuit like:
Seems like 3 working sets and warmup/cooldown would take more like 45 minutes with that?
So which ones are the most useless? And/or should I alternate - like maybe cut it to 4 sets of squat/bench/row one day, and deadlift/shoulder/lat another?
Also, the cable cross machines have some real interesting options like a wood chopping lift and others that seem pretty compound and seem like they would be good at strenghtening torso rotation.
Edit - Just digesting Repulsive's advice....- Thanks!
Last edited by Chameleon; 7/20/2007 8:17pm at .
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