New guy trying to lose weight... Need help on some exercises

[Victim of Age]

Hey there guys and girls!

I'm the new guy here! I originally signed up because of my low test, but am also trying to lose weight. I am 42, my Test is Ultra Low ( you can read about that in my other thread ), I'm fat ( 325lbs ), I'm so ugly, that I have to bribe my dog, with a pork chop, to play with me and to top it all off, I have a little dick! BUT... I at least, have all my hair!

Anyways... I just joined the Merchant Marines so I need to lose this fat! I found these HIIT protocols while searching for help, but I am still a bit confused. Any help would be greatly appreciated!


#1: Use German Body Comp for Fat Loss:

Who’s It For: Anyone in the general population who wants to lose body fat and have a well-functioning physique. Good for beginners.

Benefits: Fat loss, muscle building, improved metabolism, general conditioning, exercise technique.

German Body Comp (GBC) is a modified form of HIIT that is appropriate for beginning trainees who want to lose fat fast. It allows you to perfect exercise technique and achieve base levels of strength so that you can progress to the more intense protocols listed below.

A typical GBC protocol uses three sets of super set exercises in which you pair an upper and lower body lift. Always focus on movement quality, strictly controlling tempo and using short 30-second rest periods between exercises.

This workout produces a big metabolic disturbance and as much lactic acid buildup as possible. The more lactic acid you produce, the more growth hormone you produce, and with that increase in growth hormone comes greater fat loss.

The quickest way to start this cascade of events is to use multi-joint exercises with short rest intervals.

Sample Protocol:

Day 1 Sets x Reps Tempo Rest
A1: Lying Leg Curl, feet neutral 4 x 8 5-0-1-0 30 sec
A2 Flat Dumbbell (DB) Bench Press 4 x 15 3-0-1-0 30 sec
B1 DB Lunges, Alternating 4 x 12 2-0-1-0 30 sec
B2 Lat Pulldown, Pronated Grip 4 x 15 3-0-1-0 30 sec
C1 DB Romanian Deadlift 4 x 15 3-0-1-0 30 sec
C2 45 degree Trap 3 Raise 4 x 15 2-0-1-1 30 sec

Day 2
A1 DB Squats, Heels Elevated 4 x 15 3-0-1-0 30 sec
A2 Seated Row, Supinated Grip 4 x 15 3-0-1-0 30 sec
B1 45 Degree Back Extension 4 x 15 2-0-2-0 30 sec
B2 Standing DB Shoulder Press 4 x 15 3-0-1-0 30 sec
C1 Leg Press, Medium Stance 4 x 20 2-0-1-0 30 sec
C2 Standing DB Calf Raise 4 x 12 2-0-1-1 30 sec

So what do I do for the rest of the week, just repeat the same exercises?

Do I do ON - Mon/Wed/Fri and OFF - Tues/Thurs/Sat/Sun or do I do it every day of the week?

Do I still do my 45min of cardio? I'm confused!

What if I can't finish a set of reps? Do I take a longer break till I can? Say that I am on my 3rd set of 8, and I can only push out 5 reps, do I sacrifice form and push the last 3 out, or do I stop-take a break-and push the last 3 out for that set? Then what about the 4th set, if I can't finish the 3rd without a break, then I obviously can't complete a 4th without the same, if not worse, struggle.


#2: HIIT With Weights For Fat Loss:

Who’s It For: Experienced trainees who want to lose body fat as fast as possible.

Benefits: Fat loss, muscle building, conditioning, and greater insulin sensitivity.

HIIT training with weights takes GBC to the next level, torching a huge volume of calories during and after your workout.

Aside from a better lookin’ body due to more chiseled abs, calves, pecs, and so on, increasing muscle and strength will give you the upper hand against fat loss because they allow you to handle heavier loads with more ease. Plus, being lean and strong is always better than being lean and weak.

A 2012 study by Paoli provides the perfect example of how to use HIIT with weights. Two protocols were tested on trained young men:

1) a Traditional program of 4 sets to failure of 8 exercises with an intensity of 75 percent of the 1RM, or

2) a High-Intensity program of 3 sets per exercise of leg press, chest press, and pull-downs performed using an intensity of 85 percent of the 1RM lifted to failure.

Will this work with a less % of my 1RM?

The Traditional program took 62 minutes, and resulted in the following numbers:

• Trainees lifted an average 7835 kg over the course of the workout.
• They experienced an elevation in blood lactate of 5.1 mmol/L post-workout.
• At 22 hours after exercise, they had a 5 percent increase in calorie burn (98 extra calories), from 1901 to 1999 resting energy expenditure/day.

The HIIT program took 32 minutes, and resulted in the following numbers:
• Trainees lifted an average 3872 kg.
• They experienced an elevation in blood lactate of 10.5 mmol/L post-workout.
• At 22 hours after exercise, they had a 24 percent increase in calorie burn (452 extra calories), increasing from an average 1909 to 2362 resting energy expenditure/day.

In half the time, with half the volume, the participants created a profoundly greater metabolic disturbance. Training a program like this a few times a week for a month or two will produce rapid fat loss due to the following three mechanisms:

• The body burned an extra 354 calories during the 24-hour recovery period in its effort to recover from oxygen debt. Anytime you breathe more deeply, your body burns more calories.

During the workout, the limited rest and hard work caused the body’s demand for oxygen to vastly exceed its ability to deliver it to the muscles, producing the huge increase in calorie use.

• Lactate buildup in the HIIT group was double that of the Traditional group. Remember, lactic acid is associated with release of GH, the “fat burning hormone.” GH may also improve tissue repair and recovery in the post-workout period.

• The HIIT group also increased their use of fatty acids for fuel to satisfy the high energy cost of the workout. The ability to mobilize and burn fat is vital for keeping you energized while losing fat because it means the body is capable of shifting between fuel sources.

Inability to access fat leads to poor exercise performance and brain “fog” when trying to lose weight.

Sample Protocol:

The protocol used in this study was leg press, chest press, and pull down on machines, 85 percent of maximal load.

These are all the exercises I have to do? What about biceps, triceps, traps, calfs, delts, etc?

Do I do repeat the exercises for the new day?

It's says to do it "a few times a week;" do I do this on something like ON - Mon/Wed/Fri and OFF - Tues/Thrus/Sat/Sun?

What about my cardio, should I still do it?

The rep scheme was 6 reps, rest 20 seconds, then repped out to failure, rest 20 seconds, and repped out again. Rest for 2:30. Repeat the whole thing for 3 sets for each lift.

Again, what if I can't finish my set/reps?

Could you substitute free weights (deadlifts and chin-ups for example) for machines and get better results?

Yes, this would be appropriate for savvy trainees. Be sure to sequence exercises so that as you become fatigued, you don’t put yourself at risk of injury due to failing technique.

[hellomycognomen]

I used to do HIIT for legs, jump squats, leap frogs, box jumps, sprints, etc.

If I were you I would do HIIT leg routine and skip the low intensity long duration "cardio"

For upper body set up a normal routine and just keep the rest intervals short 30sec to 1min per set and move on to next exercise/body part.

This will be better than the program you listed IMO.

HIIT is all about max effort with short rest periods in between, in and out, all business, short and effective.

You can arrange your program to workout everyday if you structure the body parts with adequate rest between next go around.

If you need examples of workouts click on my blog I have some of the stuff I have done.

-Cheers

[Hrothgar]

Most of your weight loss will be achieved with diet. Just a pick a routine you like and stick with it.

[Victim of Age]

hellomycognomen, thanks for the offer of your blog, but I don't even understand most of what that stuff is, lol...

As for your comment "If I were you I would do HIIT leg routine," I have a bad knee and there's no way that I could do leg specific exercises as a HIIT routine. Hell... all I've been doing as of late, is the bike, for 8-/+ miles, and my knee is jelly when I get off that thing so isolating my legs for HIIT would not work; I need something that would switch me back and forth from arms, chest and legs.

[Victim of Age]

Hrothgar, thanks for your post, but I didn't ask you about dieting. I asking for help on the above 2 routines so that I CAN PICK ONE and stick with. But since you brought up diet, I have lost over 30lbs with my diet and current cardio so my diet is fine. I just need to ramp up my fat burning.

One thing I've noticed about forums, everyone wants to either give you advice on everything, but what you're looking for, or answer every other question, except for the ones you ask.

I'm not trying to be a dick, but it's like this on every darn forum; I don't have a lot of time in the day to sit on a forum and beg for the info I am needed.

[hellomycognomen]

#1: Use German Body Comp for Fat Loss:
So what do I do for the rest of the week, just repeat the same exercises?
Do I do ON - Mon/Wed/Fri and OFF - Tues/Thurs/Sat/Sun or do I do it every day of the week?
Every other day is fine, alternating the program, once you get used to it you can alternate the exercises and workout everyday.


Do I still do my 45min of cardio?
Do cardio either after workout or at a diff time altogether, never before IMO you need to hit the strength exercises fresh and at max energy level


What if I can't finish a set of reps?
Reduce weight, or do as many as you can with good form


Do I take a longer break till I can?
You can but break times are very important so if your program asks for 1min (for example) keep the time


Say that I am on my 3rd set of 8, and I can only push out 5 reps, do I sacrifice form and push the last 3 out, or do I stop-take a break-and push the last 3 out for that set?
Stop the set once form is compromised, take note of it and next time adjust the weight if your desire is to get to 8 reps, however its more important to work the muscle NOT the weight, so dont let your ego get in the way, we have to start somewhere


Then what about the 4th set, if I can't finish the 3rd without a break, then I obviously can't complete a 4th without the same, if not worse, struggle.
Take note of how you struggle and adjust the weight next workout, if you are burning out early, the weight is too much, however dont get caught up with the number of sets or reps, INTENSITY is a better gauge, if your intensity was good for 3 sets, IMO that should be good enough, no point to doing 4 or 5 sets, 3 sets with high intensity is ok


#2: HIIT With Weights For Fat Loss:
Will this work with a less % of my 1RM?
Yes, the percentage was given so as to make the routine intense, you can start with less and progress up to it


These are all the exercises I have to do? What about biceps, triceps, traps, calfs, delts, etc? This is why I think this program sucks, you can design a better one yourself, just do 2-3 exercises per muscle group and you will hit all of them


Do I do repeat the exercises for the new day?
You can


It's says to do it "a few times a week;" do I do this on something like ON - Mon/Wed/Fri and OFF - Tues/Thrus/Sat/Sun?
That will work


What about my cardio, should I still do it?
yes


The rep scheme was 6 reps, rest 20 seconds, then repped out to failure, rest 20 seconds, and repped out again. Rest for 2:30. Repeat the whole thing for 3 sets for each lift.
Again, what if I can't finish my set/reps?
That set up is shit IMO


Could you substitute free weights (deadlifts and chin-ups for example) for machines and get better results?
Compound exercises will be superior to machines IMO, you can sub if you want, exp if you cant do pull ups, you can still benefit from lat pull down machine, etc

[Hrothgar]

Hrothgar, thanks for your post, but I didn't ask you about dieting. I asking for help on the above 2 routines so that I CAN PICK ONE and stick with. But since you brought up diet, I have lost over 30lbs with my diet and current cardio so my diet is fine. I just need to ramp up my fat burning.

One thing I've noticed about forums, everyone wants to either give you advice on everything, but what you're looking for, or answer every other question, except for the ones you ask.

I'm not trying to be a dick, but it's like this on every darn forum; I don't have a lot of time in the day to sit on a forum and beg for the info I am needed.

You're 325 pounds, just walking around the block everyday would yield you results. You're over thinking this. Just pick something simple that you can do consistently. I'm partial to Starting Strength, but people will give the advice they feel people need and not necessarily what they ask for. Beginners usually don't know what they really need, but they think they do. I brought up nutrition because you're emphasizing fat loss in your routine, but generally a routine isn't going to be the basis for fat loss. Nutrition is where the work is done.

[30blue03]

He's right, diet is the most important thing, don't over complicate the program. Anything for you will yield results, the workout you picked is simple, high intensity interval training works great. Do Day 1 M/Th and Day 2 Tu/Fri. Add cardio Wednesday and Saturday for 45 minutes. Take sunday off. If you can't finish a set of reps change the weight, don't change the rest time, for HIIT you want to control rest time more than anything. Don't sacrifice form. The exercise program isn't really the greatest so if your hell bent on doing it, feel free to change in different exercises now and then, you don't have to repeat it. If you want to substitute ham curls for leg ext, or triceps for biceps, it doesn't matter. Your burning fat that's your goal. Don't over analyze rep scheme, rep count, if your in the gym working at a good pace, limiting rest time you'll see results with your diet