Need A New Work-out Routine

[whatisthatAAAA]

Im 5'11 and 240 lbs. Iv been injured the last couple of months and haven't been able to work out. I am starting to workout again and can use any advise on workouts that can help me burn fat. Im not looking to add weight or muscle but i need to shed my fat. My previous routine was

Monday - chest and triceps
Tuesday- biceps , shoulders, and back
Wednesday- legs
Thursday- chest and triceps
Friday- biceps, shoulders and back

Cardio before every work out for a warm-up.

Should i stick with this routine or does anyone recommend anything else? and should I focus more on High reps low weight to burn fat?

[hobbs9963]

My recommendation:
Monday-chest/abs
Tues-back
Wed-legs/abs
Thur-delts/arms
Fri-abs/cardio

Continue to do your pre workout cardio also. Do 12-15 reps per set, 3 sets per exercise and 3 different exercises per bodypart. This excludes abs. Find 2 ab exercises you like and stick with them for the time being.
Make sure your diet is in check. Hope this helps. Good luck.

[spywizard]

6 weeks of static training..

then back to your tried and true routine..

[whatisthatAAAA]

thanks that helps hobss .. spywizard- whats static training?
any other ideas ?

[abbot138]

I have never been a fan of hitting a muscle twice in one week, especially not every 3 days, unless your on AS. Most people on here advocate multiple body parts per day. I like to give the large muscle groups their own day.

Mon- Back
Tue- Chest
Wed- Off
Thu- Legs
Fri- Arms
Sat- Shoulders and traps
Sun- Off
Abs twice a week whenever I have time, always 3 days rest in-between doing them

[abbot138]

Oh and high reps, low weight is total BS, it will only result in you getting weaker. Even if your not trying to put on size, building muscle is an effective way to help burn fat. However, burning fat is primarily about diet and cardio. If you want to incorporate some fat burning into your lifting try shorter rest periods between sets to keep your heart rate up a bit. Also, the pre-workout cardio is fine for a warm-up, but you should really try to hit it after your workout or in the AM on an empty stomach as these are the times when your glycogen-stores are depleted and you will burn the most fat. If your doing post-workout, do at least 3x a week, 30-40 minutes, low-moderate intensity (about 70% of max heart rate).

[whatisthatAAAA]

thanks that helps a lot. iv been doing hiit lately and im going to start doing it 3 times a week in the morning. as for cardio after workouts i have not been doing it but ill start. And i completely agree with the short rest periods when lifting. Iv been doing that for years. Im going to try that workout but probably change it up a little. thanks for everything anyone else have an opinion on this?

[Lemonada8]

a routine that i used to get in shape while lifting was 3 sets of 30 and 30 sec of rest between sets, you have to go real light but that will keep your heart rate in your fat burning zone. This will cut down some bulk on your muscle and you will get some lean mass w/o the water retention. I noticed that i got a little more defination in my muscles in my arms and legs but like i said you will lose some bulk. It depends on your workout schedule if you can go 4x a week or only 3x this will differ what lifts to do. you can pm me if you are interested and i can get one for you. ill agree with what most people have said above is that fat loss is all diet and cardio, you have to burn more calories then you take in. I personally do a modified adkins diet where i minimize my simple carbs (white bread, sweets, etc...) and try to consume more protein. also if you are a soda man, either cut it out completely or start to like diet because its full of empty calories which hurt you when you are trying to burn more calories than you take in. The way the body used fuel is Carbos-fat-protein so if you minimize calories and sugars then the body turns to burning fat. also i find the generic slim fast (equate) to be very good in the morning because A) its really filling for breakfast so you have some energy to work out, and B) it will help cut calories because its a meal with the vits and mins that are needed for burning the excess fat. Also take a multivit, i use the megaman sport which is a basic multivit but it has the b vitamins that are needed for metabolism. Hope this helps, more of a scientific answer but nonetheless, and like i said if you are interested pm me and i can get a workout for ya best of luck!

[whatisthatAAAA]

thanks that helps a lot. what does everyone else think about this idea? FYI my diet has been great. low calories and carbs.

[whatisthatAAAA]

o and by the way i never drink soda. I try to drink at least a gallon of water a day. and i take a lot off vitamins as well.

[Lemonada8]

and i forgot one thing... drink milk... doesnt matter what kind, just drink it... there are hormones in it that also help burn fat, and build muscle... it has calcium which is needed to unbind the tropomyosin from the actin active sites... milk helps replenish this..