Proper exercise routine for toning/cutting fat?

Discussion in 'Fitness & Nutrition' started by JohnJohnJohnson, Jan 31, 2006.

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  1. JohnJohnJohnson

    JohnJohnJohnson Effetely Sipping My Latte OT Supporter

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    Mon: Biceps/Back
    Tue: Cardio
    Wed: Triceps/Chest
    Fri: Shoulders/Legs
    (Since I am making this totally up, I'm sure it's not right. Please correct this if you have the energy!)
     
  2. xela

    xela So say we all!

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    I'd work out more than 4 times a week.
     
  3. GTLifter

    GTLifter Banned

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    As in lift more then 4 times per week or add cardio in his off days?


    Also, I think 1-2 body parts per day is bullshit (http://forums.offtopic.com/showthread.php?t=2321322).

    If you lift hard 3, maybe 4, days a week, which is going to kill you while in a caloric deficit (needed to lose weight) but it will be worth it. Toss some light cardio in on your off days to aid in recovery and imporve overal health, alwso watch your diet and you will reap the benefits.
     
  4. xela

    xela So say we all!

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    I'm definitely not the pro, but I think if he really wants to burn fat I'd do cardio at least 5 times a week. :dunno:
     
  5. Killuminati

    Killuminati New Member

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    Yeah, I used to weigh about 220 or so and now weigh around 195/200. lost the weight in about 2 - 3 weeks. The only thing I've been doing differently is getting off my ass and playing basketball everyday. I noticed I got too complacent when I got my office job. Sitting at a desk all day etc. So, I think most people can lose weight by just being active that's all it takes I could be wrong though.
     
  6. JAFAR

    JAFAR FPS whore OT Supporter

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    .

    I really dont think cardio is needed that much for cutting, unless you're just looking to loose huge weight on a scale and not just bodyfat. I would do it maybe once a week
     
  7. moses

    moses OMGWTFBBQ

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    i'm in 5-6 days a week depending on how busy my weekend is

    mon weights
    tues cardio
    wed weights
    thurs cardio
    fri weights
    sat or sun cardio

    my diet is proper 6 days a week minimum and i've not lost but 2 lbs over almost 4 weeks.

    omgwtfbbq??
     
  8. JAFAR

    JAFAR FPS whore OT Supporter

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    That's a lot of fucking cardio. How long do you go for? What's your routine on "weights" days?
     
  9. Killuminati

    Killuminati New Member

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    2 lbs only?? What is your heigh and weight?
     
  10. moses

    moses OMGWTFBBQ

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    I use the "weight loss" program on the precore which is a 33 minute total and i typically burn 330 calories. My average heartrate is around 130-140 according to the monitor i bought. It goes from 120-160 since i'm doing intervals every 4 minutes.

    my workout yesterday was

    crunch 2 sets of 15
    Leg Press 210x12 3 sets
    Leg Extension 65x12 2 sets (this hurts really bad after leg press)
    Seated Leg Curl 70x12 1 set 80x12 2 sets
    DB Bench 25x12 1 set 27.5x12 2 sets
    shoulder press 20x15 1 set 20x10 1 set
    Tri Extension 15x15 1 set (i'm weak)
    shoulder shrugs 70x12 2 sets

    My diet is BWx12 and its clean. I don't fucking get it.
     
  11. moses

    moses OMGWTFBBQ

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    5'11 currently 223 as of this morning according to my scale :(
     
  12. GTLifter

    GTLifter Banned

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    I agree, but I have found light cardio (ie 10-20 min walking or on the eliptical) speeds up the recovery process, thus I'm much fresher during my next workout. Also, I'm bulking so the cardio I do is definatly not to loose weight.



    You can loose fat without doing any cardio at all as long as you are in a calorice deficit. Cardio 5 times a week certainly isn't bad for you but it is definatly not required for his goals.
     
  13. JohnJohnJohnson

    JohnJohnJohnson Effetely Sipping My Latte OT Supporter

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    It is very very difficult for me to gain and very very easy for me to lose. Thus I'm concerned about maintaining and toning the muscle mass I will have gained more than I am about losing the fat mass I will have gained.
    Having read your link, I am more concerned by the 3:1 ratio of upper:lower body workouts in my original suggestion. I should probably incorporate more legs. Right now I'm doing squats three times a week based on the awesome christophers routine.

    In light of this, and taking into account your "1-2 parts per day is bullshit," here's a modified version.

    Mon: Squats, Bench, Deadlift, Tris
    Tue: Cardio, Abs
    Wed: Biceps, Back
    Thu: Cardio, Abs
    Fri: Squats, Shoulder Press, Abs

    Better?
     
  14. GTLifter

    GTLifter Banned

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    It is difficult fo you to gain because you dont eat enough, stop making excuses and learn how to shovel food into your mouth.




    Stay on christophers routine while cutting with light cardio tossed in on the off days, it will be brutal and you probably will have to drop the weight down some but it will be worth it.
     
  15. DCyamaha

    DCyamaha O-line found

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    we know you're not the pro :love:

    but lifting weights will burn more fat than cardio.

    he'll be burning fat and building muscle in his sleep (when doing a heavy lifting routine).....try that doing cardio.
     
  16. JAFAR

    JAFAR FPS whore OT Supporter

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    Do you do that every weight day? Quit doing that leg press/extension/curl and free squat instead. Integrate some rows and backwork on another of your days.
     
  17. moses

    moses OMGWTFBBQ

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    i try to do a full body 3x a week, and I'd rather squat on the powerrack because it helps me keep better form, but the damn thing is always in use
     
  18. xela

    xela So say we all!

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    :mamoru: At least I am trying!
     
  19. GTLifter

    GTLifter Banned

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    ask to work in
     
  20. ccrooks

    ccrooks New Member

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    mon - chest
    tues - back
    wed - shoulders
    thurs - legs
    fri - cardio
    sat - cardio
    sun - rest

    sometimes i throw in 20 minutes of cardio on my lifting days, too
     
  21. moses

    moses OMGWTFBBQ

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    cutting?
     
  22. ccrooks

    ccrooks New Member

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  23. moses

    moses OMGWTFBBQ

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    maybe my problem is i'm not supplimenting. after EC scare, i'm very scared to take anything. But what suppliments are safe and effective for fat loss without feeling "funny"
     
  24. JohnJohnJohnson

    JohnJohnJohnson Effetely Sipping My Latte OT Supporter

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    You're right, of course. I didn't mean to complain, I was just explaining to Xela that I do not need to be worried about losing fat mass as much as I need to be worried about not losing muscle mass.
    Worth what? I don't want to get weaker when I begin cutting and defining. Are you saying that I will have to lose strength to lose fat?
     
  25. ccrooks

    ccrooks New Member

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    i'm taking lipo-6, lean green, and sesamin. i don't feel anything at all

    it's tough to say what the effects are (or how much the supplements are helping, rather) since once i started supplementing, i also started eating less and doing more cardio.

    i'm losing fat, though... i'll post "after" shots in a couple of weeks when i'm done
     
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