Beginner routine for fat loss?

[C6zo6]

I've been working out for a while and i know my friend won't be able to do my routine...Plus, he has different goals.

So, i was wondering if any of you knew a good beginner weight training routine for someone who is trying to lose weight. He has a guy and needs to shred some body fat. He really doesn't have any experience with weights...

I was thinking about weight training 3 days a week with two cardio sessions. I told him his diet is key, but I've always thought incorporating weight training with diet is optimal.

So, how should i start him off?

Monday: Push

Bench press 3x10
Incline press 3x10
Overhead press 3x10
Tricep extensions 2x10-12
CG bench press 3x10

Tuesday:

20min cardio/Abs

Wednesday: Pull

Deadlifts 3x8
Cable rows 3x10
Chin ups machine 3x10
Upright row 3x10
Incline curls 3x10

Thursday:

20min cardio/Abs

Friday: Legs

Squats 3x10
Pull leg machine 3x10
Lunges 3x10
Single leg deadlifts 3x10
Calves 3x10


This probably isn't a good routine at all...I just put something together really quick...What do you think about a beginner workout routine for fat loss?

I would suggest super setting, but i don't think he could handle it...

 

[Gazhole]

Patrick's KISS routine is great for this sort of thing.

OSP Blog » K.I.S.S.

Would be a good idea if he is a total newb to make sure he knows the correct form for the exercises so he doesn't get into bad habits.

 

[C6zo6]

This looks really good.

The only thing is that i know he won't be burning much calories doing this, you know? He needs something that will maybe be a little more work, since he will most likely be dragging a$$ the whole time...More work = more calories burned. I don't think he'll be working hard to the point we have to worry about over training...Which is why i suggested a few more exercises...

Maybe i can just add a few things on these days? Some biceps/triceps? Just something to keep his heart rate up?

 

[C6zo6]

Push:
Bench Press
Standing Military Press
Push ups
Dips
Tricep Press downs

Static Holds (Grip)
Planks (Core)

Legs:
Squats
Dead lifts
Walking Lunges
Glute Ham Raises
Calve Raises
Leg Curls

Farmers Walks (Grip)
Superman's (Core)

Pull:
Bent Over Rows
Pull ups
Dumbbell Rows
Supine Rows
Curls

Plate Pinch Holds (Grip)
Woodchoppers (Core)

1 (Training Week 3) = 3x12 @ 13-14rm (1:30 RI)

2 (Training Week 4) = 4x10 @ 11-12rm (1:30 RI)

3 (Training Week 5) = 3x8 @ 9-10rm (1:45 RI)

4 (Training Week 6) = 4x6 @ 7-8rm (1:45 RI)

I got this from your page. This routine doesn't look bad as well...I took off the weighted push ups and dips, lol. (Who knows if he can do a push up, or dip) Might have to find a replacement, lol.

The grip and core training would just depend on how tired he is on those days...

 

[Gazhole]

This looks really good.

The only thing is that i know he won't be burning much calories doing this, you know? He needs something that will maybe be a little more work, since he will most likely be dragging a$$ the whole time...More work = more calories burned. I don't think he'll be working hard to the point we have to worry about over training...Which is why i suggested a few more exercises...

Maybe i can just add a few things on these days? Some biceps/triceps? Just something to keep his heart rate up?

If he has never done weights before, the KISS program will be enough as-is. Not only because of the much valued "newbie gains", but since he has no experience with weights the focus should be on quality not quantity.

In fact, knackering him out in the first few months is the last condition you want somebody with no experience of proper form to be in. When you are tired, your form suffers.

Especially for a newbie, form is paramount if he want's to avoid injury.

A base level of fitness/muscle maturity should be arrived at with sound foundation work before any superfluous stuff is thrown in. HIIT/steady state cardio after each weights session will take care of his work capacity and burn some extra calories.

Most of his weight loss will be down to diet management anyways.

As far as the weights go, he needs to walk before he can run. So no, i wouldn't reccomend that other program for him. The volume is too high, and a newbie shouldnt be lifting at the sort of intensity in the later weeks.

That last statement made me lol aswell - there are squats and deadlifts in the KISS program and you want bicep exercises to keep his heart rate up!?

 

[Gazhole]

Also, what program is that? I know its mine but i can't find it in my file.

 

[Built]

You don't exercise off weight - you diet it off. You lift to hold the muscle.

Get him on fitday, and have him read the post in my sig about starting out.

 

[C6zo6]

Alright, thanks for the advice. A little cardio after weight training sounds good. Thanks a lot.

 

[Built]

You'll be a good friend to help him get his diet sorted out. That by far is the biggest thing here.

I tell people to pretend exercise burns NOTHING. It's a better way to think about it.

 

[C6zo6]

You'll be a good friend to help him get his diet sorted out. That by far is the biggest thing here.

I tell people to pretend exercise burns NOTHING. It's a better way to think about it.

All i have talked to him about is diet, diet, diet. I just explained to him that getting a gym membership would be more beneficial and would be healthy. I told him he could weight train and run all day long, but if he continues to have his 5000 calorie dairy queen sugar diet, his gut will go no where...

(He has terrible eating habits) Breakfast a week ago for him was 6 cream filled doughnuts at dunken donuts.

 

[Built]

Do your SELF a favour then: learn to build yourself a wall beyond which you won't reach. Here's the wall I use: if someone wants my help, they have to produce at least three days worth of fitday, with no changes at all - just tracking.

If your friend isn't ready to do nothing but track, without changing or reducing his intake, what he eats for three days, he is NOT ready to make a lifestyle change.

I tell everyone to do this, and that they have a standing offer of my free help.

If he doesn't track until next year, that's fine, I'll help him in a year. If he never tracks, that's fine too. We'll talk about nuclear physics, or cooking. I'll still be his friend, but I stay the hell out of his fitness life until he takes that first step. This helped me get my life back - and blocked me from proselytizing in those first few years when fitness was still new to me.

My .02

 

[C6zo6]

He's ready. He's been talking about it for a while and i told him i wouldn't help until he started a diet. After the doughnuts, he's been on a diet and has been doing well. He seems serious, so I'm starting to give him tips.

It's not really a problem for me, because I'm going to the gym anyway. I do my routine early in the morning and go back to the gym with him. I don't lift, just help him out with form, etc.

 

[Built]

Good job. Just have him train the same way you do. The diet will take care of the fat loss.

Put it this way - if he doesn't lose, you'll know he's not dieting.

 

[someguy1984]

It's all about diet.

 

[C6zo6]

Put it this way - if he doesn't lose, you'll know he's not dieting.

Exactly.

He can't train exactly like me, because lately I've been doing a crossfit style workout. lol, it would kill him.

 

[Built]

OH shit, yes indeed - you'd have another model for rhabdo the clown!

 

[C6zo6]

Also, what program is that? I know its mine but i can't find it in my file.

It's towards the beginning in here. Strength, Dedication, Ambition

I'm thinking about trying this routine out. Looks good. Did you have a lot of success with this routine? Would you consider it more muscle building? I'm either going to try this, or another routine you gave someone else. I think his name was someguy1984.

It's this routine:

Workout A (Monday)

5x5 superset
Squats
Pull ups

4x10 superset
Lunges
T- bar Rows

(Optional) Push ups/Calves = 3 sets

Workout B: (Wednesday)

5x5 superset
Deadlifts
Bench Press

4x10 superset
Single Leg Deadlifts
Singe Arm Overhead Press

(Optional) Incline curls = 3 sets

Friday (Repeat A)

2x8 superset
Squats
Pull ups

2x8 superset
Lunges
T- bar Rows

(Optional)

Incline press = 3x10
Push downs = 3x10
Fly's = 2x12
Dips = 3xbwm

Which one do you think i should go with? (Which do you prefer for muscle building)

 

[C6zo6]

OH shit, yes indeed - you'd have another model for rhabdo the clown!

 

[T_man]

I'm about a month and a half away from the start of my cut (late in the summer, I know, but my aim is to look good for uni in late sept & i dont want to be on low energy during the upcoming exam period).

I was wondering if it would be wise to do stuff like swimming & HIIT during a cut or will it reduce the amount of muscle I can hold on to? Is there a way of doing these exercises while keeping as much muslce as if I wasnt to do them?

 

[C6zo6]

I'm about a month and a half away from the start of my cut (late in the summer, I know, but my aim is to look good for uni in late sept & i dont want to be on low energy during the upcoming exam period).

I was wondering if it would be wise to do stuff like swimming & HIIT during a cut or will it reduce the amount of muscle I can hold on to? Is there a way of doing these exercises while keeping as much muslce as if I wasnt to do them?

No, you would just be burning more calories. Just eat more and replace the calories lost. Doing more exercise/HIIT isn't going to make you lose muscle if you eat enough and keep protein high...

 

[Gazhole]

Which one do you think i should go with? (Which do you prefer for muscle building)

Both are pretty good. All the programs i put in my blog are ones i've used in the past with success. I would go with the one you find most appealing. Whether or not you'll put on muscle will be down to your diet anyways.

The problem with the one from my journal is that the bit you quoted is just the hypertrophy phase of a bigger overall program, so i can't vouch for it's success on it's own. It should be fine, but i've only ever done it as part of that overall program.

 

[C6zo6]

Both are pretty good. All the programs i put in my blog are ones i've used in the past with success. I would go with the one you find most appealing. Whether or not you'll put on muscle will be down to your diet anyways.

The problem with the one from my journal is that the bit you quoted is just the hypertrophy phase of a bigger overall program, so i can't vouch for it's success on it's own. It should be fine, but i've only ever done it as part of that overall program.

Alright, thanks. Sounds good.