Best routine for fat loss

jahnlaw

I'm fairly active and do regular cardio and resistance but am still working to lose fat consistent with losing about 40 pounds. I know I need to build muscle by lifting, do cardio to burn calories and watch what I eat. I have been trying to do circuits with weights interspersed interval running at the price of not lifting heavy weights. I'm not sure if 2 times a week is enough. My goal is skin on muscle not fat over muscle.

What do you think is the best routines for lifting and cardio for 5 days a week? What exercises?

Jeff92se

I have the same goals. I also like to lift. I lift but I triple set everything. ie.. bench + pullups + lunges. Keeps the heart rate up and you get 3 times as many lifts in as most do only one.

Then I do about 15-30 min of cardio after. Total workout time is about 60-90 min.

i make sure to do my main iifts 3 times a week with a smaller muscle routine with more plyometrics on the 3rd. Then I do a light cardio somewhere if I get a 4th day. Or I play b-ball

Rae6503

You could look into the New Rules program and book. I know New Rules of Weight Lifting for Women is a fat loss program....

koosdel

http://www.myfitnesspal.com/topics/show/389137-cardio

ArroganceInStep

I'd suggest StrongLifts 5x5. I'm a big fan.

trelm249

Gain Weight - Have a plan. Lift Heavy on alternating days, Cardio on non-lift days, eat lots of protein, drinks lots of water, sleep, rest a day, have a 500+ calorie surplus.

Lose Weight - Have a plan. Lift Heavy on alternating days, Cardio on non-lift days, eat lots of protein, drinks lots of water, sleep, rest a day, have a 250 to 500 calorie deficit.

It isn't that complicated. It just takes Patience and Perseverance either way you go.

Sublog

Best routine for fat loss? That's difficult. but a moderate volume routine would probably be best. Your loss comes from your diet, so in the end, it doesn't matter a ton.

chrisdavey

There is no "best" routine.

Fat loss requires:
calorie deficit through diet and exercise
adequate protein (I aim for 1g/lb of LBM minimum)
resistance training (progressively increasing weights to challenge yourself)

These are to promote the preservation of lean body mass.

So you can really create you're cal deficity via eating around maintenance and doing a little bit of exercise or eating above maintenance & doing more exercise. (or a combination of both) You just have to work out which way works best for you.

The link that koosdel put up has heaps of good complexes in it. When I am trying to lose fat I will do my regular heavy lifting & then finish with one of them for a couple of rounds. I normally do some sort of light cardio for active recovery on my rest days too.

Nopedotjpeg

There is no "best" routine.

Fat loss requires:
calorie deficit through diet and exercise
adequate protein (I aim for 1g/lb of LBM minimum)
resistance training (progressively increasing weights to challenge yourself)

These are to promote the preservation of lean body mass.

So you can really create you're cal deficity via eating around maintenance and doing a little bit of exercise or eating above maintenance & doing more exercise. (or a combination of both) You just have to work out which way works best for you.

The link that koosdel put up has heaps of good complexes in it. When I am trying to lose fat I will do my regular heavy lifting & then finish with one of them for a couple of rounds. I normally do some sort of light cardio for active recovery on my rest days too.

^

You really don't have to do specific lifts or any of the "5 sets of 20" toning **** you here.