Help with figuring out a program

adammo2121
adammo2121 Posts: 22 Member
in Health and Weight Loss
Hi all,

I posted another thread last week (http://community.myfitnesspal.com/en/discussion/10250932/plan-to-lose-body-fat-but-maintain-strength), and have decided to try and do 3 weight training sessions mixed in with a couple of HIIT sessions. Was hoping that I could get some input on a few things so I can make it work:

1 - How long should my weight training sessions be? I would love to be able to do these at lunch time, but find I only have about 40 minutes. Is this too little?

2 - My goal is to lose my stomach fat but i'd like to gain more arm strength (feel my shoulders, chest, legs, etc are ok). Should I focus on arms 2 of the 3 days and do other exercises on the 3rd day?

3 - Any suggestions for a decent HIIT videos that I could use?

4 - Should I be doing HIIT training and weights on same day?

Thanks!

Replies

  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
    • New Rules of Lifting For Women
    • Strong Curves
    • ICF 5x5
    • StrongLifts 5x5

    The highlighted programs are the ones you really want to be looking into. ICF 5x5 builds upon StrongLifts 5x5 by adding more accessory movements. You will probably gain strength for a little while.

    1. Your weight training sessions should be efficient... the time it takes depends on whether people are using equipment etc. My sessions with ICF 5x5 generally last 1hr 30 mins~ depending on how busy the gym is.

    2. You cannot spot reduce fat. Your genetics dictate where fat is lost... you will lose it where you want to eventually - it just takes time. Be patient.

    3. 20 minutes total time. 20-30 seconds sprint / 1 minute walk???

    3. Depends on how you feel.

    You need to fuel yourself properly to repair muscle... here are some macro frameworks;
    • 0.6-0.8g of protein per lb of body mass
    • 0.4-0.45g of fat per lb of body mass
    • fill rest of calories with carbs
  • kathrynjean_
    kathrynjean_ Posts: 428 Member
    I'm doing SL5x5 and if you manage to get to the gym at a quiet time and don't have to wait for equipment and such, I find I'm usually in and out in under an hour (it was about 45 mins when I just started out). But, I'm increasing my rest time in between sets now so it's taking a bit longer. Basically, no, you don't need to spend hours at the gym and although 40 minutes is a little short, you can still get a lot done in that time.

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