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40 lbs

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Posted by: VonDrunk

I have 40 lbs of fat to lose and I am wondering how I can lose the weight the quickest while still being safe. I guess I am looking for tips...should I do HIIT every day, lift every day?...I just don't know and it's getting frustrating...any advice would be greatly appreciated...

Thanks,
VonDrunk


Posted by: Robert D.

Work on your diet first, but yeah HIIT and weight training.

you never want to lose more than 2lbs a week, so it would be about 5-6 months to lose the weight correctly.


Posted by: LAM

diet is definetly the key while adding in HIIT will speed up the process. I wouldn't do HIIT more than 3x a week. you need to start couting calories as of yesterday...


Posted by: CowPimp

You should lift 3-5 days per week and do cardio another 3-5 days per week. I like to do 4 days of lifting with another 3 days of cardio while I'm cutting. I prefer to avoid cardio on my lifting days. Diet is going to be the most important factor, but the additional physical activity and muscle mass you will gain from weight training will certainly help a lot.


Posted by: Downtown Guy

Von, I lost 40 lbs of fat the slow way. My goal was to lose it in 28 weeks, but it took me 32 weeks to get the job done.

First, I cleaned up my diet and consumed about 400 calories a day below maintenance level. I lifted weights on Monday, Wednesday and Friday. Tuesday and Thursday I did HIIT cardio. Saturday, was a 10 to 15 mile walk. This long, slow cardio can cause loss of muscle, but it helped me accomplish the fat loss. On Sunday, I rested. Even God rested on Sunday.

The first few weeks I lost about two lbs a week. After a few weeks, I settled on a loss of about a pound and a half a week. The last ten lbs came off at only a pound a week. So my average loss was 1 1/4 lbs a week. You might do it a little faster. But if you do it too much faster, it may be hard to keep it off.

You must be extremely persistent. You didn't gain it quickly and its not easy to lose it quickly. Good luck!


Posted by: VonDrunk

Thanks a lot for the tips! ...some motivating responses. With my goal of fat loss, would it be recommended to do a full body workout 3 x per week...or would a split be better?

Thanks again
VonDrunk


Posted by: aztecwolf

get out there and kick some a$$ , good luck man


Posted by: CowPimp

Quote:
Originally Posted by VonDrunk
Thanks a lot for the tips! ...some motivating responses. With my goal of fat loss, would it be recommended to do a full body workout 3 x per week...or would a split be better?

Thanks again
VonDrunk
I always recommend beginners do a full body routine. As well, you should focus on very compound exercises. I have a standard beginner routine which I recommend to lifting newbies. It is to be done 3 days per week or every other day. Make sure to tweak the program according to your best and worst body parts. Change up the rep ranges, tempo, exercises, and training methods frequently. Also, make sure you do your diet right. Diet is more important than training methods when it comes to gaining muscle mass. Here ya go:

Full Squats 3 x 8-12
Romanian Deadlifts 3 x 8-12
Deadlifts 3 x 8-12
Wide Chinups 3 x 8-12 (Or as many as you can do)

Bench Press 3 x 8-12
Military Press 3 x 8-12

Bicycle Crunches 3 x Near Failure
Reverse Crunches 3 x Near Failure

Another good idea is to make another list or two that matches this one and rotate between them each training session.


Posted by: Downtown Guy

Quote:
Originally Posted by CowPimp
I always recommend beginners do a full body routine. As well, you should focus on very compound exercises. I have a standard beginner routine which I recommend to lifting newbies. It is to be done 3 days per week or every other day. Make sure to tweak the program according to your best and worst body parts. Change up the rep ranges, tempo, exercises, and training methods frequently. Also, make sure you do your diet right. Diet is more important than training methods when it comes to gaining muscle mass. Here ya go:

Full Squats 3 x 8-12
Romanian Deadlifts 3 x 8-12
Deadlifts 3 x 8-12
Wide Chinups 3 x 8-12 (Or as many as you can do)

Bench Press 3 x 8-12
Military Press 3 x 8-12

Bicycle Crunches 3 x Near Failure
Reverse Crunches 3 x Near Failure

Another good idea is to make another list or two that matches this one and rotate between them each training session.
Hey Pimp,

Is that routine for the cows, or for the humanoids? Personally, I can't handle Squats and Deads in the same day. Hell, I have trouble doing them both in the same week. So, in a week that I Squat heavy, I Deadlft light, and vice versa. But I'm old and feeble.

Do you start them out with EXTREMELY light weight? Also, you listed Deadlifts and Romanian Deadlifts. Do you mean Romanian and SLDL?

Didn't mean to bust your balls. Well, maybe just a little.







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