Thread: Losing Fat - Weight Training

OK - below is what my weight training consists of - let me know what I should add??? Or change.

I hold most of my fat in my tri's but mostly in my waste and butt - Please help!!!!!!!

Here's how my week goes:

Every morning I wake up and do my elliptical for 25 minutes.

Monday - Back & Biceps
Nautilus Pullover - 3x15 (I do 2 sets at 35 lbs and 1 at 40 lbs)
Reverse Grip Pulldown - 2x15 (1 set at 30 and 2nd at 40 lbs)
1 Arm Bent Dumbbell Row - 2x15 (1 set w/10 lbs and 1 w/ 15lbs)
Nautilus Curl - 2x15 (both at 20lbs)
Seated Alternate Dumbell Curl - 2x15 (1 set w/ 8 lbs and 1 w/ 10lbs)

Wednesday - Chest, triceps, shoulders
Incline Dumbbell Press - 3x15 (2 sets w/ 10lbs and 1 w/ 12lbs)
Nautilus Chest Fly - 2x15 (both at 25 lbs)
V-Bar Pushdown - 3x15 (2 sets w/ 20 and 1 at 25lbs)
Reverse grip pull-down - 2x15 (2 sets at 20lbs)
Front Dumbbell Raise - 2x15 (2 sets w/ 5lb weights)
Side Dumbbell Raise - 2x15 (2 sets w/ 5lb weights)

Friday - Legs
Leg Press - 3x15 (Standard - I don't add any weights)
Dumbbell Lunges - (holding 12lbs weights 2x16)
Leg Extension - 2x15 (both at 40 lbs)
Leg Curls - 2x15 (both at 30 lbs)
Stiff-Leg Dumbbell Deadlift - 2x15 - holding 12lb weights
Squats - holding 1 - 15lbs weight
Hip Abduction - 2x15 (both at 40 lbs)
Hip Adduction - 2x15 (both at 40 lbs)

Abs - I do on Tues, Thurs, Sat & Sunday

On Tues & Thursday's I do cardio - run/walk for 35 min. before I do my abs.

Let me know what I should add/change to lose fat quicker!

Originally posted by wantskinny
OK - below is what my weight training consists of - let me know what I should add??? Or change.

I hold most of my fat in my tri's but mostly in my waste and butt - Please help!!!!!!!
You can't spot reduce and you will lose fat from certain areas before others. Lift hard and heavy to build muscle and let the diet and cardio burn the fat. The stairmaster is great to firm up your glutes, or treadmill on an incline. But the absolute best thing to do is weights - squats, lunges, etc. Be sure to SQUEEZE whatever your working!

Here's how my week goes:

Every morning I wake up and do my elliptical for 25 minutes.
Don't do it everyday to start. Start out with 3-4 times a week for 25min. Make one session an HIT (interval) session. You may want to do that one later in the day after you eat something incase you feel nauseous (like me)

Monday - Back & Biceps
Nautilus Pullover - 3x15 (I do 2 sets at 35 lbs and 1 at 40 lbs)
Reverse Grip Pulldown - 2x15 (1 set at 30 and 2nd at 40 lbs)
1 Arm Bent Dumbbell Row - 2x15 (1 set w/10 lbs and 1 w/ 15lbs)
Nautilus Curl - 2x15 (both at 20lbs)
Seated Alternate Dumbell Curl - 2x15 (1 set w/ 8 lbs and 1 w/ 10lbs)
Use heavier weights and aim for failure at 8-10 reps. The routine looks good but I would aim for 3 sets on the pullover and reverse pulldown. They work larger muscles and more muscle means more fat loss!

Wednesday - Chest, triceps, shoulders
Incline Dumbbell Press - 3x15 (2 sets w/ 10lbs and 1 w/ 12lbs)
Nautilus Chest Fly - 2x15 (both at 25 lbs)
V-Bar Pushdown - 3x15 (2 sets w/ 20 and 1 at 25lbs)
Reverse grip pull-down - 2x15 (2 sets at 20lbs)
Front Dumbbell Raise - 2x15 (2 sets w/ 5lb weights)
Side Dumbbell Raise - 2x15 (2 sets w/ 5lb weights)
If you wanted to split this up better maybe do legs on Wed and this w/o on Fri. That way your upper body gets more rest and recovery. I think you should work Chest, then shoulders then triceps...always work the muscle groups from biggest to smallest. Try this routine instead:
Incline DB Bench Press 4x8-10
Chest Press Machine or Flat Bench 3x8-10
Flyes: 2x8-10
Seated Shoulder Press (Machine, BB or DBs) 4x8-10
DB Side Lateral Raises 3x8-10
Tricep Pressdowns 3x8-10
Lying Tricep Extensions 2-3x8-10

Friday - Legs
Leg Press - 3x15 (Standard - I don't add any weights)
Dumbbell Lunges - (holding 12lbs weights 2x16)
Leg Extension - 2x15 (both at 40 lbs)
Leg Curls - 2x15 (both at 30 lbs)
Stiff-Leg Dumbbell Deadlift - 2x15 - holding 12lb weights
Squats - holding 1 - 15lbs weight
Hip Abduction - 2x15 (both at 40 lbs)
Hip Adduction - 2x15 (both at 40 lbs)
Ditch the Adductor/Abductor and try this instead:
Squats 4x8-12
DB Lunges on step 3x8-12
Leg Press: 3x8-12
SLDL: 3x8-12
Leg Curls (preferable lying) 2-3x8-10
Leg Extension: 2-3x8-10
Seated Calf Raise or Standing Calf Raise: 3x8-12

Abs - I do on Tues, Thurs, Sat & Sunday
Do 1-3 exercises such as crunches, reverse crunches, roman chairs, vsits. Reps aren't as important as feeling the burn. 2-3 times a week is plenty.

On Tues & Thursday's I do cardio - run/walk for 35 min. before I do my abs.Either do your cardio in the am or post weights, not both. 3-4 x 25 mins a week tops right now.

Let me know what I should add/change to lose fat quicker!

Any more Q's just let me know!