workout help please

[adam12kyle12]

33 5ft 10 162lbs
bf 15%

i got great advise in the diet forum for cutting but is there any types of workouts to help burn fat i have upped my cardio to 1 hour a day and train with free weights someone told me to help burn fat lifting to do lite weight and lots of reps is there any truth to that? can anyone give a workout to help burn fat i am tring to get to 10% bf i need to lose 12 lbs to get there but since i am so thin now its really hard to even lose a pound a week so any help would be great thankyou

[bigslick7878]

More reps=more energy expended=more calories burned.

[adam12kyle12]

thanks so more reps is the way to go to burn fat right and how many reps should i do per set?

[JasonT]

no, your friend is wrong....lift heavy and do cardio.

You don't lift to burn calories, you lift to preserve/gain muscle/strength. your workout should NOT change regardless if you are cutting or bulking. The only things that should change are your diet and the amount of cardio.

[JasonT]

thanks so more reps is the way to go to burn fat right and how many reps should i do per set?

8-12 for size, 5-8 for strength

[LatissimusaurousRex]

that go for reps to lose weight/tone is BS. I remember when I first started lifting that's what I heard too and believed it cause why not? Makes sense right? But later learned what's up. All training in a higher rep range will do will train your muscle endurance, meaning next time you'll be able to pump out even more reps. A lot of people will train light to better hit their fast twitch muscle fibers. If you're going to lose weight though your answer is lift HEAVY. You burn more calories and its anaerobic activity which means you'll keep burning calories when you're done lifting.

[adam12kyle12]

thanks guys right now for past few weeks i have been pyramiding 10 8 6 4 reps and adding 10lbs per set will that buld some size and strengthand also burn fat?

[RoadToRecovery]

no, your friend is wrong....lift heavy and do cardio.

You don't lift to burn calories, you lift to preserve/gain muscle/strength. your workout should NOT change regardless if you are cutting or bulking. The only things that should change are your diet and the amount of cardio.

This isnt necessarily right either. What I have found that works best for 95% of all of my clients is a combination of power and endurance and then interval training cardio. Reason being, you burn more calories during your workout during endurance training and you burn more calories during recovering after heavy lifting.

In fact, there are alot of different places that recommend a split of either hypertrophy and endurance or power and endurance for a higher caloric expenditure.

How you break it up is up to you.

[RoadToRecovery]

thanks guys right now for past few weeks i have been pyramiding 10 8 6 4 reps and adding 10lbs per set will that buld some size and strengthand also burn fat?

This is entirely up to your diet.

[LatissimusaurousRex]

thanks guys right now for past few weeks i have been pyramiding 10 8 6 4 reps and adding 10lbs per set will that buld some size and strengthand also burn fat?

You should usually focus on either size/strength gains or fat burning, it's possible but very difficult to do all at the same time. The 4-10 rep range is anaerobic though so if you keep that up and keep your cardio up you will burn fat. What Road to Recovery said was right on the money too, your diet will ultimately dictate what kind of gains or fat loss your body will make.

[JasonT]

This isnt necessarily right either. What I have found that works best for 95% of all of my clients is a combination of power and endurance and then interval training cardio. Reason being, you burn more calories during your workout during endurance training and you burn more calories during recovering after heavy lifting.

In fact, there are alot of different places that recommend a split of either hypertrophy and endurance or power and endurance for a higher caloric expenditure.

How you break it up is up to you.

I'm sorry, but i'm having a hard time following this....if you want to burn more calories, why not run more?

The spot reduction myth has already been exposed. You lift weights to achieve hypertrophy in the best way possible. If you are training for an endurance sport, that's one thing, but if you are looking to gain muscle mass, then endurance training is not the best choice.

[RoadToRecovery]

can anyone give a workout to help burn fat i am tring to get to 10% bf i need to lose 12 lbs

His goal is not hypertrophy. Its to lose weight. Diet aside, what I posted is one of the most effective ways I have found possible.

[adam12kyle12]

im confused what is hypertrophy and anaerobic training my diet is 40/40/20 protien carbs and fat i am eating 500 cals below my TDEE to get to 10% BF once i get there i want to do a clean bulk diet and will eat 500 cals over my TDEE my goal is to put on size and keep my body fat as low as possible to keep as much definition as i can but for now trying to burn fat ROAD TO RECOVERY since ur a trainer what is a good suppliment plan have been reading alot about suppliments but not sure which ones to take i am taking protien powder and fishoil right now but thinking about taking BCAA'S CREATINE AND GULTIMINE is that a good idea and would u add any other suppliments as well please let me know thanks i hear all the time also about muscle confusion but there r only so many exercises u can do for each body part so how do u keep confusing ur muscles as far as working out i use machines and free wieghts and cardio i dont play any sports or mountain climb kayak or mountain bike just whatever i can do at the gym so please any advice thanks

[FireGuy]

im confused what is hypertrophyIncrease in the size of your muscles and anaerobic trainingWithout an oxygen debt, exercise usually less than two minutes in length my diet is 40/40/20 protien carbs and fat i am eating 500 cals below my TDEE to get to 10% BF once i get there i want to do a clean bulk diet and will eat 500 cals over my TDEEYou are 152 lbs, you just need a sound diet and heavy basic compound lifts in the gym. Forget you ever heard the words cut or bulk for the next three years my goal is to put on size and keep my body fat as low as possible to keep as much definition as i can but for now trying to burn fat ROAD TO RECOVERY since ur a trainer what is a good suppliment plan have been reading alot about suppliments but not sure which ones to take i am taking protien powder and fishoil right now but thinking about taking BCAA'S CREATINE AND GULTIMINE is that a good idea and would u add any other suppliments as well please let me know thanks i hear all the time also about muscle confusion but there r only so many exercises u can doSquats, Deadlifts and Presses are all you need for now for each body part so how do u keep confusing ur muscles as far as working out i use machines and free wieghts and cardio i dont play any sports or mountain climb kayak or mountain bike just whatever i can do at the gym so please any advice thanks

There ya go.

[LatissimusaurousRex]

muscle hypertrophy is simply gains in strength and size of your muscle via resistance training, anaerobic activity is short periods of intense activity such as lifting weights or sprinting. If you're trying to cut up I'd hold off on the creatine as it can make you bloat, but when you're bulking up yeah it's good. You should be able to buy a protein powder that has your BCAAs and Glutamine in it, I'd reccomned Optimum Nutrition's 100% Gold Whey. You can do a lot to confuse your body, you can switch up just 1 exercise a bunch of diff ways, obviously u can focus on reps or weight, you can focus on the concentric (positive), eccentric (negative), or isometric (peak point of concentraition) aspects of each movement. You can do them one arm at a time (when situation permits) standing, sitting, stand on one leg, kneel on a swiss ball, stand on a swiss ball (lol if you can) so many ways dude use your imagination and find out what your body responds to

[adam12kyle12]

thanks fireguy but i am at 162lbs and stillwant to get my BF TO 10% WILL TAKE UR ADVICE ON LIFTING AND do compound exercises i want to get shape more than size thats why im trying to get bf to 10% because right now im at 16% have been workingout for 18 months have lsot 40lbs in that time but if u saw me i look like someone who does workout at all and cant figure out why because my diet is good and lift 5 days a week so i thought it was my routine or not enough suppliments just trying to find asnwers to why thanks for ur help

[FireGuy]

thanks fireguy but i am at 162lbs and stillwant to get my BF TO 10% WILL TAKE UR ADVICE ON LIFTING AND do compound exercises i want to get shape more than size thats why im trying to get bf to 10% because right now im at 16% have been workingout for 18 months have lsot 40lbs in that time but if u saw me i look like someone who does workout at all and cant figure out why because my diet is good and lift 5 days a week so i thought it was my routine or not enough suppliments just trying to find asnwers to why thanks for ur help

You dont need more supplements you just need more time in the gym. 18 months is just starting out. Right now the best thing you can do is just stick to the basics when it comes to training and diet.

[adam12kyle12]

fireguy is this a good routine
Monday chest
flat bench dumbell press
incline press
incline fly
decline press

Tuesday back
dead lifts
seated row
lat pull down
lawn mowerpulls with dumbells sorry dont no techinical name

Wensday legs
squats
leg raises
leg curls
calf raises standing and sitting

Thursday shoulders
over head press
shrugs
front raises
side raises

Friday tri's/bi's
hammer curls
cable curls
barbell curls
tri push downs
reverse grip tri pull downs
dips

Saturday and Sunday dont lift

also do 45mins cardio everyday mon-fri

sorry i dont know correct name for some exercises please tell me what u think thanks

[adam12kyle12]

thanks latissi i am going to buy some optimum nutritions 100% gold whey protein what do u think about taking casein protein right before bed since its time release please let me know thanks

[FireGuy]

Hard for me to give specific advice on the workout without knowing the amount of sets and reps.

[adam12kyle12]

i do 4 sets for each exercise and 6 to 10 reps for each exercise but have been pyramiding for last to weeks 10 8 6 4 reps and adding weight each set

[adam12kyle12]

fireguy i am going to only take optimum nutrition 100% natural gold whey protein powder for suppliments but what do u think about me also taking casein protein powder right before bed since its time release while i sleep