Training 5 times a week to burn fat

**yannick32** · 05-03-2005, 06:36 AM

Found a training program from an article in IRONMAN.

Its a basic training program to lose weight based on a 12 week span.

Training is from Monday to Friday working each muscle once a week and with no more then 5 sets each.

Cardio work is 3 times a week minimun but nothing intense, the usual 30 minutes at 65% heart rate to burn body fat.

Exercice are

bench press
incline smith machine press
leg curls
stiff legged deadlifts
lat pulldown
close grip pulldown
t-bar
barbell press
lateral raise
bent raise
tricep pushdown
barbell shrug
leg press
hack squat
crunches

Personnal note is that i have back pains and also want to use this training for rehab, along with this i am gonna do a lot of streching and posture ajustement.

Is that any good, i am not using steroids , but i am taking whey protein, and eating a very clean diet.

Thanks guys.

**yannick32** · 05-03-2005, 06:38 AM

Reps are between 8 and 20 depending on the muscle group, legs are higher in the 15 to 20 reps scheme.

Back and chest is 8-15.

I don't wanna gain mass, i just wanna lose some weight, love handles.

**Kreatine_Kid** · 05-03-2005, 07:49 AM

Dont know about all that, but from experience I can offer the tried and tested cardio method.

3 times a week, 225 - age x .7 for 40 minute. Have been doing it for two weeks with no weight in between at present. Lost 7 pounds and no muscle mass what so ever.

No AS. no ECA, just diet and cardio bro, best thing IMO.

**yannick32** · 05-03-2005, 08:47 AM

3 X week 40 minutes seems fine to me, thank you very much i will try that. Lets hope for the best since i am 33 LOL.

**taiboxa** · 05-03-2005, 09:34 AM

so whats your daily split/ regiment?

**yannick32** · 05-03-2005, 10:00 AM

taiboxa i got to figure this thing out, this will be on Thursday cause i meet with the physio, and i will bring everything to him and see what i can and what i can't do.

I would love to train 5 times a week and really split the muscles on 5 days say

chest and hamstrings

back, abs

shoulder traps

Quads

Biceps

Nothing much has i said around 5-6 sets per bodypart and add 40 minutes of cardio 3 times a week will be quit enought to lose maybe 15-20 pounds.

I am 5 feet 10 right now and 203 pounds with lovehandles and gut.

**taiboxa** · 05-03-2005, 10:02 AM

i would SERIOUSLY reccomend keeping legs all together since you utilize both ham/quads in almost every compound motion that is beneficial for leg development.

**yannick32** · 05-03-2005, 03:15 PM

Sadly i cannot do lots of compound and might not be able to do anymore til i die if i dont ever cure this damn lower back injury, it takes time lots of time, my muscles in the back spam a lot i have been to a lot of so called professionals and for the most part it did nothing.

I would really love to get back into martial arts myself and get in great shape but still i am so limited with the pain and spams.

I have started streching a lot and doing Yoga sessions to see if it will help.

**taiboxa** · 05-03-2005, 04:28 PM

yoga will be very benefical but your goign to have to seriously dedicate some time to lots of core trainig excercises to get your entier abdominal area stronger this will GREATLY Reduce the back pain i assure you... learn to use a stability ball read and research on line tons of excercises to strengthen your transverse,serratus,etc...

**yannick32** · 05-03-2005, 06:34 PM

Thanks taiboxa, did you suffer lower back pain has well??? yes i did tonnes of research, i got a EMS unit electronic muscle stimulator that i use same has when i went to the physio for about 20 minutes.

I will start a serious ab workout has you said and seach the net for serratus , transverse and all.

I have an exercice ball but i just dont like working with thoses.

Thanks again

**Hypertrophy** · 05-04-2005, 12:50 PM

I would reverse it.
Cardio 5x/week
Train 3/week

**bmg** · 05-04-2005, 01:12 PM

Originally Posted by Hypertrophy

I would reverse it.
Cardio 5x/week
Train 3/week

someone new to cardio shouldnt start out at 5 times per week. 3 or 4 is a better place to start.

**yannick32** · 05-04-2005, 02:14 PM

No i will stick witht the 3 X 40 per week.

Split is like that guys:

day 1

chest

bench press 10-8-6
smith incline press 3 X 10-12
leg curls 3 X 15
stiff legged deadlifts 3 X 15

Day 2

back

Lat pulldown 10-8-8
close grip pulldown 3 X 12
low pulley rows 2 X 10-12
t-bar 2 X 10
barbell curls 2 X 10-12
Curls machine 2 X 10-12

Day 3

Delts
machine press 3 X 10
lateral raize 2 X 10
bent laterals 2 X 12
bar shrugh 3 X 15-20

Day 4

Triceps

Ez bar extension 10-8-8
pushdown 3 X 12

day 5

legs

leg press 3 X 15-20
leg extension 3 X 15

thats about it, remember i don't wanna gain any mass its mostly for lower back pain rehab and burning fat.

Cool cardio machine tells you when you are in the fat burning zone.

Of course i will add the serratus exerice and yoga session to all of this, and ab work.

Lets hope for the best and again Thanks everyone.