Weight lifting tactics for OVERALL fat loss?

kassiebby1124

So I start going back to the gym and lifting today. I was wondering which weight related work outs burn fat all over your body? I know squats and such do and I know you can't fat reduce. I just wanna tone up overall, but mostly my tummy and back. So what are some pretty nice work outs that burn fat all over? Not just weights, but cardio, too, if you have an ideas for that. But I want to get more into weight lifting.

LoraF83

Strong Lifts 5x5

It's a great beginner program that focuses on compound lifts - squats, bench press, dead lifts, rows, and overhead press. Compound lifts will give you the most bang for your buck.

As far as cardio goes, do something that gets your heart rate up and that you enjoy.

StaceyJ2008

Kettlebell swings.

beachlover317

Stronglifts 5X 5 - the best.

kassiebby1124

Kettlebell swings.

What IS that? Like is there a technique for it?

Poorgirls_Diet

Just bumping as I would like to know more myself

cedarghost

Lift heavy....big compound lifts like squats, bench press, dead lift, etc.
I would suggest you consider doing 5x5 Stronglifts. It's a great way to progress fairly rapidly and it will help teach you good form initially, which is key to getting the most out of lifting without getting injured.

You may also want to look up Metabolic Resistance Training. I have personally found that it is great for overall toning as well. It is similar to HIIT but with weights.

If you really want to torch fat, you can't beat HIIT. Since you didn't mention whether or not your are trying to gain or lose weight, I assume you are wanting to cut since you mentioned toning. HIIT is great for toning/defining.

But if you are seriously wanting to get into lifting, I would recommend 5x5's

ChitownFoodie

New Rules of Lifting for Women works. When I am lazy and don't want to follow the program, I'll do dead lifts, squats and lunges....Oh yeah, and LIFT HEAVY!

Jacwhite22

So I start going back to the gym and lifting today. I was wondering which weight related work outs burn fat all over your body? I know squats and such do and I know you can't fat reduce. I just wanna tone up overall, but mostly my tummy and back. So what are some pretty nice work outs that burn fat all over? Not just weights, but cardio, too, if you have an ideas for that. But I want to get more into weight lifting.

Any of them. AS long as you are in a caloric deficit you will burn fat all over your body. Eat less and move more. That should do the trick......best lifts......compound ones......do squats, deadlifts, pullups, bench press, bent over row, overhead press,

Sarauk2sf

So I start going back to the gym and lifting today. I was wondering which weight related work outs burn fat all over your body? I know squats and such do and I know you can't fat reduce. I just wanna tone up overall, but mostly my tummy and back. So what are some pretty nice work outs that burn fat all over? Not just weights, but cardio, too, if you have an ideas for that. But I want to get more into weight lifting.

Any of them. AS long as you are in a caloric deficit you will burn fat all over your body. Eat less and move more. That should do the trick......best lifts......compound ones......do squats, deadlifts, pullups, bench press, bent over row, overhead press,

^^Yep

ahviendha

Strong Lifts 5x5

It's a great beginner program that focuses on compound lifts - squats, bench press, dead lifts, rows, and overhead press. Compound lifts will give you the most bang for your buck.

As far as cardio goes, do something that gets your heart rate up and that you enjoy.

2nded!

75in2013

which weight related work outs burn fat all over your body?

You can only control the amount of fat that is being burned, not the spots. Your body will always burn the fat all over your body. Some areas more than others.

Not just weights, but cardio, too, if you have an ideas for that. But I want to get more into weight lifting.

If you want to build a bigger calorie deficit then you should do more cardio. You can burn way more calories with cardio because you can do it for longer times, use bigger muscle groups and do it every day.

If you want to do weight lifting I would do either a barbell based training like "Starting Strength" by Mark Rippetoe (great!!) or a body weight programme. I personally don't like machines at all.

mmapags

So I start going back to the gym and lifting today. I was wondering which weight related work outs burn fat all over your body? I know squats and such do and I know you can't fat reduce. I just wanna tone up overall, but mostly my tummy and back. So what are some pretty nice work outs that burn fat all over? Not just weights, but cardio, too, if you have an ideas for that. But I want to get more into weight lifting.

Any of them. AS long as you are in a caloric deficit you will burn fat all over your body. Eat less and move more. That should do the trick......best lifts......compound ones......do squats, deadlifts, pullups, bench press, bent over row, overhead press,

^^Yep

And another yep!

TR0berts

So I start going back to the gym and lifting today. I was wondering which weight related work outs burn fat all over your body? I know squats and such do and I know you can't fat reduce. I just wanna tone up overall, but mostly my tummy and back. So what are some pretty nice work outs that burn fat all over? Not just weights, but cardio, too, if you have an ideas for that. But I want to get more into weight lifting.

Any of them. AS long as you are in a caloric deficit you will burn fat all over your body. Eat less and move more. That should do the trick......best lifts......compound ones......do squats, deadlifts, pullups, bench press, bent over row, overhead press,

This. As you already acknowledged that you can't spot reduce, any exercise that helps put you into a Caloric deficit will help with overall fat reduction - but compound lifts (mentioned above) are best for working multiple muscles at a time. They're also more "natural" movements - so they'll help you in your normal daily life.

darrensurrey

Compounds, power lifting and kb swings. Anything that requires you to pick up lumps of metal and doesn't focus the effort on one muscle group.

75in2013

Lift heavy....big compound lifts like squats, bench press, dead lift, etc.

This is something all the good trainings have in common. Their base is always the compound lifts. The squat is the queen of all exercises!

Nothing more stupid than training isolated muscles (esp. with machines). Unless you have a good reason for it (rehab, body building etc.).

StaceyJ2008

Kettlebell swings.

What IS that? Like is there a technique for it?

Watch this

http://youtu.be/0_XjJjLc7NE

dare2love81

So I start going back to the gym and lifting today. I was wondering which weight related work outs burn fat all over your body? I know squats and such do and I know you can't fat reduce. I just wanna tone up overall, but mostly my tummy and back. So what are some pretty nice work outs that burn fat all over? Not just weights, but cardio, too, if you have an ideas for that. But I want to get more into weight lifting.

Any of them. AS long as you are in a caloric deficit you will burn fat all over your body. Eat less and move more. That should do the trick......best lifts......compound ones......do squats, deadlifts, pullups, bench press, bent over row, overhead press,

^^Yep

And another yep!

x4

rhall9058

Lift heavy....big compound lifts like squats, bench press, dead lift, etc.

This is something all the good trainings have in common. Their base is always the compound lifts. The squat is the queen of all exercises!

Nothing more stupid than training isolated muscles (esp. with machines). Unless you have a good reason for it (rehab, body building etc.).

Yep! x1,000

Torgrills

I'm doing P90x because it alternates the lifting and cardio, and it's kicking my butt. I've never been a fan of the machines at the gym, and this way I can challenge myself with the free weights.

kassiebby1124

I do StrongLifts every time I go to the gym,I just can't keep it consistent, especially since I got my car taken away. I'm going there tonight..

kaotik26

I agree with everyone on the compound lifts and kettlebells, but I disagree with "lift heavy". If you want overall tone you want to do lighter weights with more reps, heavy weights will cause your muscles to want to adapt to that heavy weight so they will rebuild bigger--this is what body builders do. You don't need a lot of weight to just create strength and tone. Of course you want to add weight over time as it gets easier. Also, starting out really heavy could cause you to hurt yourself since I'm guessing you haven't lifted in a while. All in all muscle is better than fat in any form.

kassiebby1124

Thanks everyone (:
What are some examples of compound exercises? And WHAT THE HELL ARE KETTLEBELLS :P

neverstray

I'm doing 4 day splits which is upper body, lower body, rest, upper, lower, then rest for the weekend. It's easy and is very similar to the 5x5, but it adds in some smaller isolation exercises too.

Here's what I am using. As I said, I'm doing the 4 day, but the 3 day works too. http://www.aworkoutroutine.com/the-muscle-building-workout-routine/

neverstray

Thanks everyone (:
What are some examples of compound exercises? And WHAT THE HELL ARE KETTLEBELLS :P

Google is your friend. And, you tube.

kassiebby1124

Thanks everyone (:
What are some examples of compound exercises? And WHAT THE HELL ARE KETTLEBELLS :P

Google is your friend. And, you tube.

I agree.

cedarghost

If you want overall tone you want to do lighter weights with more reps, heavy weights will cause your muscles to want to adapt to that heavy weight so they will rebuild bigger--this is what body builders do. You don't need a lot of weight to just create strength and tone. Of course you want to add weight over time as it gets easier. Also, starting out really heavy could cause you to hurt yourself since I'm guessing you haven't lifted in a while. All in all muscle is better than fat in any form.

5x5's start out VERY light and increase as your body adapts. I certainly wasn't telling the OP to start lifting heavy right off the bat..,,,
Also the higher rep lighter weight thing is a myth. Burning fat is what tones your body and heavy lifting at lower reps is going to torch the fat. A ton of reps with the little pink dumbells isn't going to do anything for fat, that would be more for endurance.
Also, bodybuilders use different techniques depending on whether they are bulking or preparing for a competition. But heavy compound lifting is proven to burn WAY more fat than lighter weight/higher reps.

Jacwhite22

I agree with everyone on the compound lifts and kettlebells, but I disagree with "lift heavy". If you want overall tone you want to do lighter weights with more reps, heavy weights will cause your muscles to want to adapt to that heavy weight so they will rebuild bigger--this is what body builders do. You don't need a lot of weight to just create strength and tone. Of course you want to add weight over time as it gets easier. Also, starting out really heavy could cause you to hurt yourself since I'm guessing you haven't lifted in a while. All in all muscle is better than fat in any form.

no no no. The rep range of 10-12 is "supposed" to build mass......The rep range of 6-8 is "supposed" to build strength. That said......there is no real difference and if you are going to be eating at a deficit it won't matter because you can not gain mass on a deficit. Heavy is relative. Heavy = the most weight you can do........with good form.......for < 10 reps.

LaurenAOK

Strong Lifts 5x5

It's a great beginner program that focuses on compound lifts - squats, bench press, dead lifts, rows, and overhead press. Compound lifts will give you the most bang for your buck.

As far as cardio goes, do something that gets your heart rate up and that you enjoy.

Thisss! Stronglifts is great. I had to stop because I ended up hurting my knee though So don't be afraid to take the program a little slower than it tells you to.

I also like to do HIIT 1-2 times a week to maximize fat loss.

cedarghost

If you want to build a bigger calorie deficit then you should do more cardio. You can burn way more calories with cardio because you can do it for longer times, use bigger muscle groups and do it every day.

This is ABOLUTELY wrong. Please don't listen to it. If you want to know why, read about EPOC or the "afterburn" effect. Yes, the initial calorie burn with cardio is more, but with resistance trainging, that calorie burn will continue for up to 48 hours AFTER your workout. Cardio may last for 2 to 3 hours after on a good day, unless you are talking about HIIT, which is a completely different story.

mareeee1234

bump!