So far i have been practicing good eating habits, and going to the gym just to walk/ jog on the tread mill, and then stretch out my cramps afterward.

Today i want to bump it up a notch and start some weight lifting.

8 years ago i was a high school football player and did a work out similar to this but it was concentrated on heavy muscle building and not fat burning. i was 100 lbs lighter and loosing about 2 lbs a week with no concern for diet, but lifting and running three times a week.

abcbodybuilding Dot com/magazine/fat_loss_workout.html
(sigh i can't post URLS yet.)

Let me know what i can do to get the maximum effectiveness out of this program.

any help would be appreciated.

We're going to need to know more about you. Age, height, weight?

Age: 25
Height: 5'9"
Weight: 395 Lbs

Sedentary life style up until about 2 weeks ago. 1997-2001 Weight lifting and Football in highschool.

anything else?

I could not get the link to work. If you'd like, email it to me. My email is on my profile.

.abcbodybuildingDOTcom/magazine/fat_loss_workout.htm






Discuss Articles Live with the Writers of JHR!

Fat Loss 12 Week Workout Program
Researched and Composed by Jacob Wilson



Overview of Weekly Routine

Monday: chest, shoulders, triceps,

Tuesday: cardio, abs

Weds day: Quads, Hamstrings, and Calves

Thursday: cardio, abs

Friday: back, biceps, forearms

Weekends Off




Day 1: Chest, Shoulders, Triceps

Chest:

A. Barbell Flat Bench Press 3 sets to failure ( 10,8,6 ) After three weeks I want you to switch this exercise to
Dumbbell Flat Bench Press, then after three weeks of that switch back to the barbell again.
B. Barbell Incline Bench Press 3 sets to failure ( 10, 8, 6 ) Just as I wrote above switch to Dumbbell Incline Bench Press after three weeks.
C. Dumbbell Flys 1 set of 10 reps to failure
D. Incline Dumbbell Flys 1 sets 10 reps to failure
C. Dumbbell Flys Pick a very light weight on this one, don't go to failure just stretch your chest nice and
easily for 12 repetitions.

Shoulders:

A. Seated Dumbbell Presses: 3 sets to failure 10-8-6
B. Standing Lateral Raises: 3 sets to failure 10-8-6
After three weeks of performing seated dumbbell presses and standing lateral raises, I want you to stop doing these
exercises and switch to upright rows for 5 sets to failure at this many repetitions ( 10, 10, 8, 6, 6 ) then after 4 weeks of Upright Rows switch back to dumbbell presses and laterals.

Triceps:

A. Triceps Cable Pressdowns: 3 sets to failure 10-8-6 ( after three weeks of this I want you to switch to Lying Triceps Extensions, then switch back after three weeks to triceps cable pressdowns)

B. Dumbbell Kickbacks 3 sets to failure

How to carry out workout:

Notice that I say take the exercises to failure. This means that you are to lift the weight all the way up to the point
where you cannot get another rep no matter how hard you try. When I put this ( 10, 8, 6 ) I mean that in your first
set you should pick a weight in which you fail in the 10 rep range, your second set pick a weight in which you fail
in the 8 rep range and your third in the 6 rep range.

Lifting Speed: Lift under control, don't just throw around the weights. Take one second to lift the weight
and one to two seconds to lower it.

Rest in Between Sets: Rest about a minute to a minute and a half between sets. Rest Two to three minutes
between muscle groups.

Notes: Nothing; and I mean nothing will raise your metabolism more effectively than the challenging workout that
I have laid out above! This face paced workout is definitely meant to get you cut up and lean!


Cardio, Abs, Tues Thursday

30 minutes Fitness Heart Zone 60-70 percent of Maximum Heart Rate using any type of aerobic machine (i.e. stair master, stationary bike )

Abs:

A. Lying legg raises work your way up to 30 lying legg raises and then hold your legs for 30 seconds about 6 to 8 inches off of the ground
B. Crunches start with 20 and work your way up to 50
C. Twisting Crunches one set on each side, start with 20 and work your way up to 50
D. Crunches again 20 and work your way up to 50

Rest about 30 seconds between sets

Notes: Cardio is a very important aspect of your workout routine. As it burns fat at an extremely high level. It is vital to always keep your body on its' toes as it responds at a higher rate this way. You see if your body gets used to working out a certain way it will burn less calories and your results will come slower. In order to avoid this I would change the exercise you perform every workout. Example:

Cardio week one: The Elliptical Cross Trainer exercise machine
Cardio week two: A Stationary bike
Cardio week three: The Stair Master
Cardio week four: Start over

My point is simple, if you change your cardio routine every workout your body will be on it's toes and will have to adapt and burn fat faster than you ever though possible! If you can't switch every week, than at least switch every 3 weeks.

Please read:
Warming Up For a Cardiovascular Workout
Very Important! How to take Your Heart Rate
How To Determine Your Maximum Heart Rate

Day 3: Legs

Quads and Hamstrings

A. Legg Presses or Squats: 3 sets to failure ( 10, 8, 6 )
B. Leg Extensions 3 sets ( 10, 10, 10 ) to failure After three weeks switch to Sissy Squats for 3 sets of 10 repetitions, then after three weeks of that switch back.
stretch completely for about 3 minutes using these exercises:
Basic Groin Stretch
Basic Thighs Stretch
C. Lying Leg Curls: 3 sets ( 10, 10, 8 ) After three weeks switch to Standing Leg Curls for 3 sets of (10, 8, 6),
then after three weeks of that switch back.
again stretch out using this stretch:
Basic Hamstrings Stretch

Calves

A. 5 sets of Seated Calf Raises ( 10, 10, 10, 8, 6 ) After three weeks switch to Standing Calf Raises, then after three weeks of that switch back to seated calf raises.

Notice that I say take the exercises to failure. This means that you are lift the weight all the way up to the point
where you cannot get another rep no matter how hard you try. When I put this ( 10, 8, 6 ) I mean that your first
set you should picka weight in which you fail in the 10 rep range, your second set pick a weight in which you fail
in the 8 rep range and your third in the 6 rep range.

Lifting Speed: Lift under control, don't just throw around the weights. Take one second to lift the weight
and one to two seconds to lower it. To read more on lifting tempo click here

Rest in Between Sets: Rest about a minute to a minute and a half between sets. Rest Two to three minutes
between muscle groups.

Notes: Great workout, your legs will look fantastic for the summer time.


Day 5: Back, Biceps, Forearms

Back:

A. Lat Machine Pull downs to the front 5 sets to failure (10-8-6) After three weeks switch to close grip lat pull downs, then after three weeks of that switch back to wide grip.( P.S.) If you prefer Wide Grip Chins to the Front
that will work as well
B. One Arm Dumbbell Rows 3 sets 10-8-6 reps then after 3 weeks switch to Seated Cable Rows for ( 10, 8, 6 )

C. Bent Over Dumbbell Laterals 3 sets 10-10-10 standing, then after 3 weeks perform this same exercise seated
then again switch back to standing after 3 weeks.
Biceps:

A. 3 sets Standing Barbell Curls ( using curl bar or normal barbell ) curls to failure 10-8-6 after 3 weeks switch to Seated Dumbbell Curls.
B. 3 sets Concentration Curls to failure 10-8-6 after 3 weeks switch to seated Alternate Dumbbell Curls.

Forearms:

A. Barbell Wrist Curls 3 sets to failure ( 10, 8, 6 )
B. Reverse Barbell Wrist Curls 3 sets to failure ( 10, 8, 6 )

How to carry out workout:

Notice that I say take the exercises to failure. This means that you are lift the weight all the way up to the point
where you cannot get another rep no matter how hard you try. When I put this ( 10, 8, 6 ) I mean that your first
set you should pick a weight in which you fail in the 10 rep range, your second set pick a weight in which you fail
in the 8 rep range and your third in the 6 rep range.

Lifting Speed: Lift under control, don't just throw around the weights. Take one second to lift the weight
and one to two seconds to lower it. To read more on lifting tempo click here

Rest in Between Sets: Rest about a minute to a minute and a half between sets. Rest Two to three minutes
between muscle groups.

Notes: Again great workout for conditioning and strengthening your back and biceps. Will probably burn more
calories than any workout you performed all week.


Alternative Training Splits

I realize that each individual likes to workout at different times and also different days. Here are two alternative training splits. You will still use the same routines, just simply adapt them to the following days.

This is a complete waste of time for most anyone, especially yourself.

Ditch it.

Hrm...

Can you give me a little push in the right direction. I would like a weight lifting system that promoted fat burning first and then muscle building

Well without even looking at your goals, this routine isn't optimal for just about anything. Body part splits where you train each muscle group once per week are shit. You need to hit your muscles more frequently than that. I'd stay off the bodybuilding sites like that. For the most part they suck in terms of information.

In relation to your current status, your primary goal is fat loss at the moment. You have a large chunk of additional fat you'd like to shed. When that is the case, muscle loss isn't much a concern for various reasons we won't get into so 2-3 days of full body training would be ideal for you. This has been discussed to death in the stickies... I highly suggest you read them.

On top of the handful of weight training sessions, I'd do cardio as much as possible. If that's 3 days per week, great. Five... even better. Nothing crazy... build up a base of cardiovascular conditioning. Pick your method of choice... at your size I'd say something lower impact would be best for your knees and focus on an intensity that doesn't leave you gasping for air throughout the bout.

I'd also highly recommend you read my blog interview with Lyle McDonald, specifically this part:

Lyle McDonald Interview Part 2 (Applying Resistance Training to Overweight Populations) «

Any specific questions?

With out paying for a professional trainer. Which is something i cannot afford at the moment. I need to know what i am doing is correct, and will give me results.

I've read a few of your posts about creating a calorie deficit, as well as browsed over the posts about weight training.

To be specific as possible, i need a series of exercises geared at burning fat.

Golds Gym has this 20 minute fit program, which is a series of machines that target specific muscle groups in the upper and lower body. which require you to do low weight high rep, then move on to the next one.

What muscle groups should i work on?
I want my knees, calfs, and legs to be a lot stronger then they are now.
How do i know when i have done enough for the day?


How long should i do "cardio" (is running on a treadmill or an elliptical my only option?) every day. How hard should i push my self? should i go for distance? Time? Speed?

I want to train every day. Right now i go to the gym and run on the treadmill for 30 minutes. When I say run, i have a 5 minute 2.5mph warm up, then i bump the speed up to 3.5 for another 5 minutes. and i switch it up like that for a total of 30 minutes. When i played football in HS, we were allways concerned about running the mile. So the only goal i have right now is to get how fast i can do the mile down as low as possible. Friday of last week i was at 24 minutes for a mile, last night i did it in 19:30.

My goal is to do Cardio every day of the week. Some days i have school and work and the gym isn't open so i play on walking. I want to do weight lifting for fat burning purposes, but I'm used to being told what i should do when it comes to fitness, i don't know where to start or how to develop something that is right for me. And i'd like to do weight training every day as well, or what ever is healthier because i know you need breaks from it.

My goal is weight loss, but its a change in life style i'm really looking for. I enjoy physical labor, and i get a mental high after i work out. I want to replace my current bad hobbies with a good one. Instead of playing world of warcraft from 6pm-1am i want to work out in the gym. Which eventually will allow me to go out and meet people that don't just sit around and play video games all day!

Any knowledge would be great Steve, thank you

-Daniel

Fat burning comes from being in a calorie deficit. When your body isn't provided enough energy to meet its demand, it must draw energy to fill the 'gap' or 'shortage'. It does so from fat stores.

A deficit can come from controlled eating or exercise alone. In a nutshell, a deficit is a deficit is a deficit... it doesn't matter how you slice or where it comes from.

Ideally, said deficit comes from a combination of the two; diet control and exercise.

When there's a lot of fat to lose, which is the case with you, what the exercise entails really isn't critical. I suppose your top priority should be energy expenditure. I say this since you want to ensure a caloric deficit large enough to make a significant difference in your fat storage.

When that is the case, lifting heavy weights isn't really ideal. It's simply not very calorically expensive. That said, you want to focus more on 'metabolic' exercises such as cardio and high rep, lighter weight resistance training.

You should know that this is individual advice for your patricular scenario. Did you read the interview I posted for you?

If you did, you'll know that the lighter weight, higher rep stuff shouldn't be maintained forever. You adapt your routine as your body changes and adapts. For instance, as your body fat falls, you should start using weight training more for muscle maintenance than for caloric expenditure.

Sounds like your basic circuit training, which is fine. I'm not a fan of machines for the most part. Especially since you're not completely new to weight training. I assume you lifted free weights back when you played football. That said, you should have some basic understanding of how to execute the various exercises. But exercise selection is really secondary to how you set up the routine, and in this case, as noted above, the higher rep, lighter weight stuff in circuit fashion is aok.

I already explained that you should have a full body focus. Keeping in mind the idea of expending the most energy as possible, you should be performing exercises that call on the most muscle mass to execute. More muscles working per rep = more energy expended.

Each day that you weight train you should be hitting your legs, back, chest, and core at the least.

Since you've been sedentary, pretty much anything you do will help you get stronger.

You don't want to go crazy. A handful of sets, maybe 2-4, for each muscle group from above will do. You can perform 15-20 reps per set and 1-2 exercises per muscle group.

Rest minimally between each set, maybe 30-45 seconds.

With each movement you should focus on lowering the bar under control and lifting it as fast as possible.

Suppose you're doing 5 exercises in a day and 3 sets of 15 reps per exercise. That's 225 total reps. Suppose each rep takes 4 seconds to complete. That's 15 minutes. If you rest 30 seconds after each set, that's another 7-8 minutes... leaving you with a total workout time of 20-25 minutes.

You can either do some cardio afterwords or whatever.

You seem to be looking for an exact plot of what to do. That's not wise. You should be educating yourself on the basics so you understand how to apply them to your individual case. This way you know how to troubleshoot your program since plateaus and setbacks will inevitably come along.

If someone simply hands you a routine and you know next to nothing pertaining to the 'whys' I promise you aren't going to have a lot of success. At least not long term.

It's hard for me to say... I don't know what you're capable of.

5 minutes if you're really out of shape.

30-60 if you can manage.

Nope. As I said above, you can do anything. Swim, ride a bike, elliptical, treamill, versaclimber, jump rope, walk, hike... the list is endless. Because of your weight, lower impact at first might be wise... that's your call.

No.

I would train with weights 2-3 days per week.

I would start with 3 sessions of cardio per week.

If it's not working, you can bump your cardio up to 5 sessions per week.

If that's not working, something is off with your nutrition. Nutrition is priority number one. You can't out exercise a piss poor diet... keep this in mind.

I answered this already. Don't take this the wrong way but you're asking me to spoon feed you and I really don't have a problem doing that but it's really doing you no good.

I said above, push yourself so you're not left gasping for air at any point thoughout the session. If that means you're walking... fine. If that means you're mixing walking with some light jogging, ok. If that means you're jogging the entire time... fantastic.

Let your ability to carry a conversation without gasping for air be your gauge.

Focus on time now.

I wouldn't advise of it. Beating your body into submission looks real cool, I'm sure, when you see shows like Biggest Loser and whatnot. But it's not the way to go about things.

If you want to do 2-3 sessions of weights per week and 3 sessions of cardio per week... that's fine. If you really feel the need, you can then do light active recovery on the other 2 days which could consist of dynamic mobility stuff, unstructured walks around the neighborhood, some backyard sports.... whatever.

Rest is an important component of programming though.

Good.

Focus on progressing either every workout of every week... whatever. Only you can tell what your rate of progression should be. Be conservative, it's always the safe bet when it comes to this stuff.

Progression can come in more distance in the same period of time, more time at same intensity, whatever.

Is your goal to be good at the one mile run or is your goal to expend the most amount of energy for fat loss?

Good progress.

See above.

Everyday is not necessary.

With this lifestyle change, education has to be a high priority. I'm not suggesting you need to go out and buy books from Verkhoshansky... but I am suggesting you put serious time into understanding the basics.

There aren't many books out there that are real good with the basics. If I had to pick one, I'd probably go with Tom Venuto's Burn the Fat, Feed the Muscle. I think he's coming out with a revised edition of the book soon.

Or, don't just browse over the stickies. Seriously read them. There is more good information in the stickies here for beginners than in most any book I can think of.

You really have to focus on learning this stuff if you're going to succeed. Right now you're so caught up on the small variables. You can't see the forest through the trees.

Well you don't have to sell me on thinking that's an excellent idea. Video games aren't going to get you far in life. Just don't over do it. An hour or two of exercise on most days of the week is enough. Actually too much. Have you seen my pictures? I haven't exercises more than 60 minutes straight in over 5 years.

I've worked with people who have more weight than you to lose and they didn't either.

It's just not necessary and in many cases, counterproductive. Time is a scarce commodity, you're right. And being extreme with most anything isn't healthy. So make a list of things you want to learn about and do. Fitness and nutrition should be on that list... so when you're not exercising, you can be investing in yourself by reading a book, learning something new, and implementing your new found knowledge by trying new things.

Days are limited so spend your time wisely.

****

I'd also like to throw in here that you have an extreme emphasis on exercise. If your diet isn't right... pretty much none of this stuff matters. I would much rather see you have this extreme focus on diet than exercise at this stage in the game. Unless you know enough about nutrition to not have many questions on that front.

When someone has 100+ lbs to lose, I'd prioritize things like:

1. Determine maintenance calories
2. Establish a set caloric intake to each each day that is below your maintenance intake.
3. Of these calories, focus on eating balanced, whole foods.
4. Start moving more each day with cardio.
5. Supplement this exercise with some weight training which will contribute to the caloric expenditure and start to build some strength.

Wow. Thank you for the advice. These are the exact answers i was looking for. I will look up that book at B&N and give it a read. I will also go over the stickies through the forum and learn all i can from them.

when i was at golds gym today i talked with one of the personal trainers about geting some private sessions to set up a good fat burning exercise plan. Instead of geting advice i kept getting sales pitch and getting pushed to sign a contract for tons of money. SO, i got turned off from that for the moment. I do have an initial 3 free training sessions. the first one is a fitness evaluation, so they can take my measurements and see what i can handle. the other sessions are for the work outs.

My diet.

A little back story. Over the past 4 months i have been watching what i eat more and more. I was at 420 pounds around early june, and when i stood on the scale last week I was 395 pounds. Now i week before that time my girlfriend of a year and a half left me. With out going into details about why she left me, one of the problems in our relationship was our activity level. I told myself that i was going to start eating right and exercising as long as she was there doing it with me. That was a mistake. SO when she left me i was devistated. It was all of a sudden, and i didnt see it coming. I didn't eat a single thing for 2 solid days, and had extremely bad diahrea. When i finally came out of my funk on day three my stomach was completely empty, and from that point on i decided i was no longer going to wait for anything to make my self feel good again.

Since then i have been drinking only water. Every day i have fruit in the morning, and either lunch or dinner. Now i know it sounds like i'm starving my self. But before all of this i was eating fast food every day. and 3 or 4 very large meals. I'm guessing 6-8 thousands calories a day. Now I'm down to less then 2000. It fluxs from day to day, but I've been watching nutrition labels and making sure fresh, clean food goes into my body.

I still don't know what the proper balance is for me when it comes to food, but i do know that my body feels better then ever, and i like not eating as often, and I like being full after a couple of bits of food.

Added with the running i have been doing over the past week. I FEEL GREAT.

i can only think the better i do this, the better i'm going to feel.

Thanks for all your help Steve.

Daniel

Well I can't say you're following the best diet plan but if you feel good and you're able to stick with it for now, it's fine.

Sorry the chick left.

But you're right. You need to pick your ass up. You're young and have a lot of living to do. Life is yours for the taking in all facets... you just have to be willing to step up to the plate.