Fat Burning Weight Training Exercises: Need a good routine

danigoodloe

Hello everyone!

So I am a runner, but I want to start focusing more on weight training since it is a better fat burner and I want to get more toned. I don't have much of a routine though. My routine for upper or lower body takes only like 15-20 minutes, but that seems so short to me. Not sure if it is or not? I do 3 sets of each workout with 12 reps each.

For upper body I do:
Dumbbell curls
Tricep lifts or dips
Dumbbell rows
Chest flies
Dumbbell shoulder press

Lower body:
Squats w/ side leg lift
Lunges
Kickbacks
Side leg lift (on all 4s)

I don't do a lot of core though either.

Any suggestions would be GREATLY appreciated!

I would prefer to stay away from machines and use more free weights.

Thank you!


Lower

yopeeps025

There are plenty of beginner programs all over the web you can use like stronglift 5x5.

ndj1979

weight training really does not impact fat burning.

calorie deficit is what you need for fat loss/burning.

strength training/lifting will help you retain muscle mass.

I would suggest getting on a structured program like strong lifts 5x5 which is a great program for beginners.

You want to use compound movements and make sure that you are adding weight as you progress, which stronglifts will do.

danigoodloe

ndj1979 wrote: »

weight training really does not impact fat burning.

calorie deficit is what you need for fat loss/burning.

strength training/lifting will help you retain muscle mass.

I would suggest getting on a structured program like strong lifts 5x5 which is a great program for beginners.

You want to use compound movements and make sure that you are adding weight as you progress, which stronglifts will do.

Thanks I will definitely look into that!

Jennilyn79

Doing a heavy weight lifting program like stronglifts 5x5 will really make a huge difference in how you look. Yeah you'll want to focus more on compound movements with that kind of program rather than bicep curls and tricep work. It's a great and easy program.

danigoodloe

Jennilyn79 wrote: »

Doing a heavy weight lifting program like stronglifts 5x5 will really make a huge difference in how you look. Yeah you'll want to focus more on compound movements with that kind of program rather than bicep curls and tricep work. It's a great and easy program.

Ok thanks!

jacksonpt

ndj1979 wrote: »

weight training really does not impact fat burning.

calorie deficit is what you need for fat loss/burning.

strength training/lifting will help you retain muscle mass.

Agreed. What you're doing is probably fine as long as the weight/intensity is high enough... this is where most people "fail" when doing their own routines. Something like Strong Lifts, add mentioned earlier, not only programs the lifts, but also the weight, too.

Noelv1976

Any exercise that gets your heart working is good. I've been doing a lot of strength with low weights, high reps, in circuits, with a jump rope or jumping jacks between sets.
For example:
Dead lift
Hang clean
Bent over rows
Shoulder press
Thrusters
1 minute jump rope, then start over. After 3-4 sets I'm beat.

danigoodloe

Noelv1976 wrote: »

Any exercise that gets your heart working is good. I've been doing a lot of strength with low weights, high reps, in circuits, with a jump rope or jumping jacks between sets.
For example:
Dead lift
Hang clean
Bent over rows
Shoulder press
Thrusters
1 minute jump rope, then start over. After 3-4 sets I'm beat.

I'm scared to do dead lifts though because I have never done them before and don't know anyone who knows the proper form. Is there another exercise I can do that would be similar, but safer for me to do?

Cherimoose

The Stronglifts program that was recommended has an entire page on proper Deadlift form. There are also tutorials on Youtube. You can check your form by recording yourself.

tomatoey

danigoodloe wrote: »

Noelv1976 wrote: »

Any exercise that gets your heart working is good. I've been doing a lot of strength with low weights, high reps, in circuits, with a jump rope or jumping jacks between sets.
For example:
Dead lift
Hang clean
Bent over rows
Shoulder press
Thrusters
1 minute jump rope, then start over. After 3-4 sets I'm beat.

I'm scared to do dead lifts though because I have never done them before and don't know anyone who knows the proper form. Is there another exercise I can do that would be similar, but safer for me to do?

Single leg romanian deadlifts

tallcloudy

Add bench press for your chest bent over rows and lat pull down for your back and higher your weight and lower your reps to 8 and keep them slow and good form. Also do some high intensity interval training for half hour all so after training or rest days.