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  1. #1
    ASnoobie is offline New Member
    Join Date
    Dec 2002

    Work out for fat loss question

    This may be a dumb question, but i'll go ahead and ask:

    Are there certain excerises that are more effiecient than others if your goal is fat loss/lean muscle gain? (ie. Flatbench is better than dumbbell presses, etc.etc) If so, I could use some help in learning what works better and so forth...

    I am currently going to the gym 5 days a week and am trying to put together a decent workout plan. any helpful tips is greatl appreciated.


  2. #2
    Buddha_Red's Avatar
    Buddha_Red is offline Senior Member
    Join Date
    May 2002
    Pasadena, Texas
    Well to really lose weight, you need to focus on your diet first, cardio second then a solid lifting program.

    Here is a 5 day split i use. EVERYONE has a different split.
    Mine is not amy more correct than anyone elses.

    so really, just pick one you think you will like and go with it.

    what level are you at now? whats your stats? BF%, ect

    Day 1-arms (superset)

    Preacher curl wide grip 4 sets, 12 reps
    Concentration Curls 4 sets, 12 reps
    Standing tri Pull downs 4 sets, 12 reps
    Overhead extension 4 sets, 12 reps
    Ab routine

    Day 2-Chest

    Incline Barbells 4 sets, 12 reps
    Flat bench press 4 sets, 12 reps
    Pec deck 4 sets, 12 reps
    Decline machine 4 sets, 12 reps
    Cable crossovers 4 sets, 12 reps

    Day 3-legs

    Squats 4 sets, 12 reps
    Hack Squats 4 sets, 12 reps
    Leg extensions 4 sets, 12 reps
    Lying leg curls 4 sets, 12 reps
    Calves Standing 4 sets, 12 reps
    Seated calves 4 sets, 12 reps
    Ab routine

    Day 4-shoulders

    Seated Military press 4 sets, 12 reps
    Lat raises 4 sets, 12 reps
    Front Dumbbell raises 4 sets, 12 reps
    Shrugs 4 sets, 12 reps

    Day 5-Back
    Pullovers 4 sets, 12 reps
    Hammer pull downs 4 sets, 12 reps
    Bend over row 4 sets, 12 reps
    Cable row 4 sets, 12 reps
    Ab routine

  3. #3
    RealMenBench is offline Junior Member
    Join Date
    Feb 2003
    the higher rep ranges help with fat loss as was stated above, in addition:

    I've found that limiting my rest on leg days (as it is always the highest intensity workout for me) I add to the stabilization of my HR at a higher range rather than having it peak and decline, peak and decline over and over throught the workout ...... things like this can help as well, however it all begins with diet and actually doing the cardio work in order to achieve it ........

  4. #4
    solidj55 is offline Member
    Join Date
    Jul 2002
    I like to lose fat as fast as possible so I do this. I lift 3 days per week(mon, wed, fri) using compound movements only at pretty high reps(12 to 20). I do AM low intensity cardio 5 days per week. On the tues/thur
    evenings instead of lifting I do HIIT cardio for 20 min, kinda like the BFL cardio. Also for about the last 3-4 weeks I will add in 20 min of moderate intensity cardio after I lift. On sat/sun I rest. I keep my protien at .8-1g per pound of bodyweight/day, I take in 3-5 tblspns of flaxseed oil per day, and I make up the rest of my cals in carbs(usually 100-170gs. per day)

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