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Weight Lifting for Weight Loss
Posted on 5/3/19 at 2:01 pm
Posted on 5/3/19 at 2:01 pm
Looking for a program to promote weight loss/burn fat in the gym. I am 2 weeks into eating better and following a better diet. I've lost a couple lbs but want to add a weight routine now. Anyone have experience with workouts targeted toward trying to burn fat?
Thanks
Thanks
7
Posted on 5/3/19 at 2:46 pm to thedentist45
Run a linear program like Greyskull or Candito Linear.
You will make strength and muscle gains. Those will assist fat loss and general health better than some weight program advertising fat loss.
You will make strength and muscle gains. Those will assist fat loss and general health better than some weight program advertising fat loss.
Posted on 5/3/19 at 2:56 pm to thedentist45
When I was at my peak of weight loss, I did a fairly standard lifting routine (push, pull, legs or chest, legs, shoulders, back, arms) but immediately after I did 10-15 minutes of High Intensity Interval training, then drank a protein shake.
It truly is 90% diet though, which is the hardest part to get right
It truly is 90% diet though, which is the hardest part to get right
Posted on 5/3/19 at 3:11 pm to thedentist45
I’ve had good luck doing full body circuit training three days/week, with some form of aerobic training on the other days. I have found it to build lean mass while accelerating fat loss.
Posted on 5/3/19 at 7:35 pm to thedentist45
Any exercise will burn fat if you’re in caloric deficit. The most important thing for weight loss is making sure that you are in caloric deficit. Use My Fitness Pal to track your caloric intake. Make sure you eat enough protein daily, eat good carbs on training days and leafy greens with healthy fats on rest days. There are alot of diets out there. Just pick one that helps you reach your goals and one that you can stick to at least until you reach your goal.
Like Rep520 said, a linear program will fit your program needs. I follow GSLP. It’s simple but challenging. You can dial it in to meet your goals, but don’t make it complex.
Like Rep520 said, a linear program will fit your program needs. I follow GSLP. It’s simple but challenging. You can dial it in to meet your goals, but don’t make it complex.
Posted on 5/4/19 at 6:59 am to DeafJam73
Until people stop calling g them “diets” and call it a “lifestyle” you will fall back into your old habits. I’ve lost 40 pounds since the middle of January. I’m 42, 6’2, started at 229 and now I’m 189. Here’s what my eating and gym activity look like:
Monday: HIIT training 30 sec run 15 sec rest 16-18 intervals. Weights.
Tuesday: HIIT training and weights
Wednesday: weights
Thursday: HIIT training. Weights
Friday: walking and light weights
Eating: IF. Lunch at 11:00 protein shake, salad (spinach, tomatoes, cucumbers, egg, light balsamic dressing, croutons, one avacado, fruit cup
Snack 2:30 protein shake, fruit cup
Dinner: 800-1000 calories good protein
The protein I use is 180 calories with 30g or protein
Monday: HIIT training 30 sec run 15 sec rest 16-18 intervals. Weights.
Tuesday: HIIT training and weights
Wednesday: weights
Thursday: HIIT training. Weights
Friday: walking and light weights
Eating: IF. Lunch at 11:00 protein shake, salad (spinach, tomatoes, cucumbers, egg, light balsamic dressing, croutons, one avacado, fruit cup
Snack 2:30 protein shake, fruit cup
Dinner: 800-1000 calories good protein
The protein I use is 180 calories with 30g or protein
This post was edited on 5/4/19 at 7:00 am
Posted on 5/4/19 at 10:26 am to thedentist45
Any sort of competition prep routine is geared at burning fat and toning. Generally means including more exercises, higher reps, shorter rest times, super-sets, tri-sets and daily cardio. Note that this also burns muscle tissue so it’s not meant to add muscle or get stronger.
Posted on 5/4/19 at 9:22 pm to thedentist45
Focus on at least maintaining your lifts while you decreasing your calories. The theory is that continuing to lift heavy you’re body has no other option but to retain as much muscle as possible.
Posted on 5/5/19 at 1:21 pm to TechDawg2007
Thanks. I’m 29. 6’1 238lbs right now. A little over a year ago I was at 204 and still carried some fat in my mid section but I felt great. New job where I’m much less active and had a kid and haven’t made the time to get back to the gym until the last couple weekS. Hoping to at least get back to 204 but wouldn’t mind trying to get to 190 in the future.
Posted on 5/5/19 at 2:39 pm to thedentist45
I’ve been doing athlean x’s max shred so far on the 4 Alarm level and it’s been goood so far. Halfway through week 4
Posted on 5/5/19 at 4:04 pm to thedentist45
Don’t make excuses. I’m 42 with a 10 year old and two year old. I work most weeks 50-55 hours/week. There’s always an hour a day to workout and eating healthy is easier than you think 
Posted on 5/5/19 at 4:09 pm to TechDawg2007
quote:
Don’t make excuses. I’m 42 with a 10 year old and two year old. I work most weeks 50-55 hours/week. There’s always an hour a day to workout and eating healthy is easier than you think
That's what I like about this Max Shred program, workouts never longer than 30-40 minutes
Posted on 5/5/19 at 8:38 pm to TechDawg2007
That’s where I’m at right now. I’ve been through the “can’t find time” phase and I’m just looking for routines to get with that I can make a habit out of
Posted on 5/6/19 at 8:37 am to The Funnie Five
quote:
That's what I like about this Max Shred program, workouts never longer than 30-40 minutes
I've said this before here, there are great lifting programs that you do easily in a 30-35 minute workout. Too many people think you have to lift at least an hour each workout, the best think I've done the past 5-7 years is move to shorter lifting workouts. Yes, there are some tradeoffs and obviously if you are competing at something you will need more gym time.
I would also add for losing weight with the right diet, shorter, more intense workouts can help.
Posted on 5/6/19 at 8:53 am to thedentist45
quote:
I’ve been through the “can’t find time” phase and I’m just looking for routines to get with that I can make a habit out of
That's the hardest part. Once you make it a routine (at least for me) you almost crave going to the gym.
Posted on 5/6/19 at 9:15 am to Keeble9145
quote:
That's the hardest part. Once you make it a routine (at least for me) you almost crave going to the gym.
This. There is always time. You may have to adapt your routine to your schedule so that you optimize your time, but there’s always time.
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