How should I train to lose Body fat?

[poloblue22]

I have noticed a big difference from when I first started training to lose body fat, but I feel like it is starting to slow down now.

First off I do 4 sets of excercises and the rep range is usually 12, 10, 8, 6... is that too low? My chest although big has excess fat on it. I do an hour of low impact cardio after each gym session and an hour of cardio on the off days.

Using Cow pimp's thread, I designed this.

Monday -
Bench press
incline press
decline press
OH DB extensions
skull crushers
military press

Tuesday-
Boxing

Wednesday -
Bent rows
one arm DB row
cable rows
curls
hammer curls
wrist curls

Thursday
Boxing

Friday-
squat
deadlift
leg curls
standing calf raises
leg press

Saturday-
boxing or cardio

Sunday -
off.

I am 6'2 and probably 197lbs, I try to keep my calories in around 2100, I eat low carbs under 30grams and lots and lots of protein and good fats.

So what should I tweek? I really feel like I am not going anywhere, but I just started the boxing aspect.

 

[AKIRA]

How long are your rest intervals? When I lowered mine to 30 secs, it truly had me winded worse than any cardio (except boxing).

You might have to check your ego at the door and drop some intensity to be able to successfully complete your program cuz youre gonna be out of breath!

 

[poloblue22]

How long are your rest intervals? When I lowered mine to 30 secs, it truly had me winded worse than any cardio (except boxing).

You might have to check your ego at the door and drop some intensity to be able to successfully complete your program cuz youre gonna be out of breath!

Funny you should say that, I just read the article and I agree with it. I am guilty of having an ego and that might be harming me in losing body fat then actually helping me but I always thought the low weight high rep was a myth when it came to losing body fat.

My rest intervals probably last a minute.

 

[Double D]

Well I assume you already know this, but you arent going to lose any bodyfat if you are not eating the correct foods.

 

[AKIRA]

My RIs in the beginning were always at LEAST a minute, but then again, I was always training for size and power. THen I noticed I was getting a "powerlifter's gut" so I had to rethink it. Cardio is always a plus, dieting is the hardest, but best...so I did all 3. Dieted, cardio, and took RIs to 30 sec.

Its a world of difference. I didnt even think it was going to be hard until my 3rd set of my first exercise. I was so out of breath.

 

[Gazhole]

If youre boxing 3 times a week i wouldnt do weights 3 times a week aswell.

Do 2 days, or even 1 day, a week of a full body weight lifting program as well as your boxing. Boxing will give you a good cardio workout.

Plus youre exercising 6 days a week with 1 day of rest, that isnt a good ratio. Add in some more rest if you want to keep that up for more than a week or two.

Get your diet in check if you want to lose fat.

 

[poloblue22]

If youre boxing 3 times a week i wouldnt do weights 3 times a week aswell.

Do 2 days, or even 1 day, a week of a full body weight lifting program as well as your boxing. Boxing will give you a good cardio workout.

Plus youre exercising 6 days a week with 1 day of rest, that isnt a good ratio. Add in some more rest if you want to keep that up for more than a week or two.

Get your diet in check if you want to lose fat.

I am doing boxing just for the cardio aspect not really training to become a fighter, since if I did that I would have to stop lifting almost completely.

The boxing pretty much is a substitute for my cardio.

 

[Gazhole]

I am doing boxing just for the cardio aspect not really training to become a fighter, since if I did that I would have to stop lifting almost completely.

The boxing pretty much is a substitute for my cardio.

Its still not a good idea to go 6 days without a rest though, and most of losing fat really is getting your diet in order.

Do full body on monday + friday, keep the boxing on tuesday + thursday and take the weekend off. Thats still 4 days a week, and youre getting a good amount of weight and cardio training, with an acceptable amount of rest.

My two cents .

 

[american]

Train hard and heavy but never Compromise technique, stay flexible very important, also keep your heart rate elevated.

 

[CowPimp]

Exercise selection looks pretty good overall. I would probably just drop the wrist curls and throw in some type of pullup/chinup variation instead though.

Don't do your calf raises and tricep stuff before those compound movements at the end.

I wouldn't pyramid everything. Pick an exercise or two each day to pyramid up on, and then make the rest of it lighter accessory work. Or you could alter the intensity and volume weekly. Gopro's protocol is good for that if you want to do a split program.

Don't do an hour of cardio after every lifting session. You probably don't even need to be doing cardio at all after lifting, but if you do keep it fairly short (15 minutes or so) and low intensity. The boxing 3 days a week is going to provide you with plenty of cardiovascular exercise.

Are you sure 2100 calories is enough for you with those kind of activity levels? I think that's way too low. I weigh the same as you and I can cut on a little less than double that number of calories.

 

[assassin]

you don't need a no carb diet to lose fats ...that will slow your metabolism , and will mostly effect your training abilities ..... eat moderate carbs , at least 30% of your daily calorie intake must come from carbs .... you can even start with 50% carbs if you are not carb sensitive ..... all you have to do is to choose low gi carbs ...check the stickies to know about low glycemic index carbs choices ....also your fat intake must be from 20-30% , try to get as much as you can from healthy unsaturated fats .....also check the stickies to know good fat choices...

 

[poloblue22]

you don't need a no carb diet to lose fats ...that will slow your metabolism , and will mostly effect your training abilities ..... eat moderate carbs , at least 30% of your daily calorie intake must come from carbs .... you can even start with 50% carbs if you are not carb sensitive ..... all you have to do is to choose low gi carbs ...check the stickies to know about low glycemic index carbs choices ....also your fat intake must be from 20-30% , try to get as much as you can from healthy unsaturated fats .....also check the stickies to know good fat choices...

I am doing the anabolic diet, seems to be working well so far. I just get most of my carbs on the weekend.

 

[poloblue22]

Exercise selection looks pretty good overall. I would probably just drop the wrist curls and throw in some type of pullup/chinup variation instead though.

Don't do your calf raises and tricep stuff before those compound movements at the end.

I wouldn't pyramid everything. Pick an exercise or two each day to pyramid up on, and then make the rest of it lighter accessory work. Or you could alter the intensity and volume weekly. Gopro's protocol is good for that if you want to do a split program.

Don't do an hour of cardio after every lifting session. You probably don't even need to be doing cardio at all after lifting, but if you do keep it fairly short (15 minutes or so) and low intensity. The boxing 3 days a week is going to provide you with plenty of cardiovascular exercise.

Are you sure 2100 calories is enough for you with those kind of activity levels? I think that's way too low. I weigh the same as you and I can cut on a little less than double that number of calories.

I thought it was 12 calories per lbs to get cut? So if I weigh 195 I that gets me 2340 calories a day.

 

[fufu]

Maybe the question should be, "How should I diet to lower my body fat?"

 

[tucker01]

Maybe the question should be, "How should I diet to lower my body fat?"

ding ding ding

we have a winner

 

[fufu]

 

[CowPimp]

I thought it was 12 calories per lbs to get cut? So if I weigh 195 I that gets me 2340 calories a day.

That's just an estimate. You have to use trial and error. If you are losing any faster than 1% of your bodyweight per week, then it's too aggressive in my opinion.