Exercise for fat loss

daniellerusbult2

Hi there! I'm no newbie to the gym, but I feel like I need a better routine so I can reach my goal. I have about 30lbs to lose (5'8" 175ish lbs). I am actually a very lengthy girl. Slender looking legs and arms, but now they have lots of fat. I am an apple shape, so I have this awkward love-handle situation going on that won't be gone until I reach at least 150 (I know from experience). My upper arms are fatty, and there is fat around my upper back/upper rib cage that pushes my arms out.

Anyway, I'd like some help setting up a good weight lifting and cardio mixed routine at the gym to get this fat loss going! I've lost weight before through exercise and diet, but I was just meandering around the gym, and I don't want to do that!

Ps. I love eating healthy, and yes, I do know that is 75% of this journey

Thanks in advance!

Sincerely,
Been there, Not necessarily "done that"

jlclabo

New Rules on Lifting..... and diet is closer to 90-95% of it.

Ashes_To_Beast

I would suggest building your workouts around compound lifts: Squat, deadlifts, dips, pull/chin ups to get the most out of your work outs then 10 to 20 mins of cardio after approx. 45 mins of weights. Then keep eating healthy and keep your proteine to at least 1g/lbs of bodyweight.
Hope this helps

daniellerusbult2

I would suggest building your workouts around compound lifts: Squat, deadlifts, dips, pull/chin ups to get the most out of your work outs then 10 to 20 mins of cardio after approx. 45 mins of weights. Then keep eating healthy and keep your proteine to at least 1g/lbs of bodyweight.
Hope this helps

That does help! Thank you! I just feel like that sounds like a short workout. Do you suggest free weights only? Or are machines like row, lat pull down, leg curls , etc. effective?

daniellerusbult2

Bump

chrisrc131

I would suggest building your workouts around compound lifts: Squat, deadlifts, dips, pull/chin ups to get the most out of your work outs then 10 to 20 mins of cardio after approx. 45 mins of weights. Then keep eating healthy and keep your proteine to at least 1g/lbs of bodyweight.
Hope this helps

That does help! Thank you! I just feel like that sounds like a short workout. Do you suggest free weights only? Or are machines like row, lat pull down, leg curls , etc. effective?

Compound lifts with free weights are more efficient and effective than a circuit of machines. That's one of the reasons it might not take as long as you expect. Up the intensity of the workout, not the duration.

I'd point out that typically a beginner's weightlifting program focusing on compound lifts like that is only going to be 3-days a week to give your muscles time to recover. If you *want* to do more cardio, feel free on some of your off days as long as you're eating enough to fuel yourself as you lose.

auddii

I don't think I know enough to recommend programs, but here is what I do. I have been doing strong lifts for about a year now (with some major slacking off in the middle), which focuses on the main lifts, and I do cardio 3 days a week. I really like lifting and not spending a lot of time in the gym, so two of my days of cardio are a barbell complex where I do 8 exercises at a relatively low weight in a row, then rest 60 seconds, then repeat. My other cardio day is just steady state on the arc trainer (kind of like an elliptical). I take two rest days, which if you're counting means I have one day of both lifting and cardio. This may have to stop soon as my lifts are really starting to take all the energy out of me (even 8 hours later, the barbell complex just exhausts me after lifting).

I like the compound lifts and the barbell complex because you get optimal workouts in, but in a short amount of time. Most days I'm working out about 40 minutes or less. And I like that.

daniellerusbult2

Okay, sounds great! Now, can you guys recommend some specific weight lifting exercises?

I am planning squats, starting with a 15lb bar, dead lifts with 40-50lb bar, and I have to do hip adduction and abduction for medical reasons. What else, aside from cardio?

TR0berts

stronglifts.com

startingstrength - http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki


Read up on both. Pick one. Do it. Succeed.

auddii

I really like strong lifts. I find this summary much easier to read than the original:

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

daniellerusbult2

That is awesome! Thank you!