weight lifting routine for fat/weight loss

[Standing on business]

Can someone please give me a basic M-F weight lifting routine to add to my cardio so that I can lose weight and burn fat?

I was 206 now im 180 in a short period of time just from eating good and doing a shyt load of cardio, the only issue now is im starting to look skinny fat just from doing nothing but cardio. I spent a hour browsing google and every fitness page had different workouts so I dont know which one to do. I just want something basic I can do M-F to start off with and go from there.

 

[TLR Is Mental Poison]

Basic basic basic

Flat bench
Shoulder press
1 type of row
Another type of row
Squats
Stiff leg deadlifts

Do 3 sets of 10 reps of these... if you can't manage it all in one workout, break it up to an A-B-A, B-A-B type split every other week hitting everything at least once

I would recommend body weight exercises but since you are losing weight it might be hard to keep track of progress

Keep it simple tho

 

[definition]

Basic basic basic

Flat bench
Shoulder press
1 type of row
Another type of row
Squats
Stiff leg deadlifts

Do 3 sets of 10 reps of these... if you can't manage it all in one workout, break it up to an A-B-A, B-A-B type split every other week hitting everything at least once

I would recommend body weight exercises but since you are losing weight it might be hard to keep track of progress

Keep it simple tho

Related follow-up question (I've asked this of a lot of people, and get varying responses) -- would you recommend splitting the routine into upper-body and lower-body, and doing them on separate days?

I am currently doing Bench/Shoulder press/Rows/Pull-ups/Dips on one day ... then Squats/stiff leg deadlifts/wall sits/kettlebell swings/farmer walk on the next day. I do each workout twice a week.
Would it be better to do a full-body workout, but doing the workout 3x a week (and throw a day or two of cardio in there)?

Just wondering. I've heard the more muscle you activate in a given day, the better -- but other people think the split allows you to get in more workouts and adequate rest.

Thoughts?

 

[TLR Is Mental Poison]

Related follow-up question (I've asked this of a lot of people, and get varying responses) -- would you recommend splitting the routine into upper-body and lower-body, and doing them on separate days?

I am currently doing Bench/Shoulder press/Rows/Pull-ups/Dips on one day ... then Squats/stiff leg deadlifts/wall sits/kettlebell swings/farmer walk on the next day. I do each workout twice a week.
Would it be better to do a full-body workout, but doing the workout 3x a week (and throw a day or two of cardio in there)?

Just wondering. I've heard the more muscle you activate in a given day, the better -- but other people think the split allows you to get in more workouts and adequate rest.

Thoughts?

You are doing it right IMO. If I do upper and lower in one day performance really falls off because I go hard with what I do. PErsonally I think your split is perfect, it's not very far off from mine so I'm a little biased but it's working for me. Protein synthesis ends after 72 hours, I think so hitting everything twice a week is perfect, and an upper/lower full body split is the best balance of everything

 

[definition]

You are doing it right IMO. If I do upper and lower in one day performance really falls off because I go hard with what I do. PErsonally I think your split is perfect, it's not very far off from mine so I'm a little biased but it's working for me. Protein synthesis ends after 72 hours, I think so hitting everything twice a week is perfect, and an upper/lower full body split is the best balance of everything

good lookin out.

I've been out of the game for awhile. Just got back into the gym about 9 weeks ago. Hurt myself deadlifting, so that was a setback ... but I'm getting close to my numbers from when I stopped lifting a couple years ago (was doing body weight/kettle bell/HIIT work/running ... and taking a lot of days off). Now, if I can decide to cut back on the beers, I can make some decent gains.

 

[TLR Is Mental Poison]

 

[Standing on business]

Related follow-up question (I've asked this of a lot of people, and get varying responses) -- would you recommend splitting the routine into upper-body and lower-body, and doing them on separate days?

I am currently doing Bench/Shoulder press/Rows/Pull-ups/Dips on one day ... then Squats/stiff leg deadlifts/wall sits/kettlebell swings/farmer walk on the next day. I do each workout twice a week.
Would it be better to do a full-body workout, but doing the workout 3x a week (and throw a day or two of cardio in there)?

Just wondering. I've heard the more muscle you activate in a given day, the better -- but other people think the split allows you to get in more workouts and adequate rest.

Thoughts?

you doin 3 sets of 10?

 

[Malta]

30 second rests between sets, use 60-70% your 1 rep max.


You will be sweating buckets and your heart will be racing

 

[mcellas]

 

[definition]

you doin 3 sets of 10?

5x5 ... well, actually 4x5 with a light warmup set to start and a light burnout set right after set 5.

 

[ilovejesus]

2 body parts per day. example, chest/ quads or back/hamstrings
4 exersises per body part. example, flat bench, incline bench, incline flys, flat flys
6 sets at 14 reps

 

[definition]

2 body parts per day. example, chest/ quads or back/hamstrings
4 exersises per body part. example, flat bench, incline bench, incline flys, flat flys
6 sets at 14 reps

How does that work?
When you bench, you're working chest, shoulders and triceps ... so wouldn't that have to be a day? It's not like you can do shoulders another day, without neglecting chest?

Same with quads/hamstrings. If you aren't squatting and/or deadlifting (i.e. working both), what are you doing?

Maybe I'm missing something ... but, I'd get it if you were doing 3 splits: chest/shoulders/triceps; back/biceps; legs.

 

[ilovejesus]

How does that work?
When you bench, you're working chest, shoulders and triceps ... so wouldn't that have to be a day? It's not like you can do shoulders another day, without neglecting chest?

Same with quads/hamstrings. If you aren't squatting and/or deadlifting (i.e. working both), what are you doing?

Maybe I'm missing something ... but, I'd get it if you were doing 3 splits: chest/shoulders/triceps; back/biceps; legs.

There is Primary and then there is secondary.
Secondary doesn't y really count a whole lot because its the primary muscle that is doing the majority of the work, the secondary muscles are only assisting. Which is why when you feel sore the next whatever secondary muscles you used are no where near as sore as the primary.

Three body parts in one day is too much, and here is why, your body only has a certain amount of energy. if you do one or two body parts you can put good focus and energy in your exersise. Anything over that and you are going to give your third muscle your left overs. It is going to show, the muscle you give your left overs to is not going to be as developed. It is better just to do two or one body parts with fresh energy and concentration.