Fat Burning Weight Training Exercises: Need a good routine

danigoodloe
danigoodloe Posts: 6 Member
edited November 12 in Fitness and Exercise
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

Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    There are plenty of beginner programs all over the web you can use like stronglift 5x5.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    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
    danigoodloe Posts: 6 Member
    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
    Jennilyn79 Posts: 30 Member
    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
    danigoodloe Posts: 6 Member
    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
    jacksonpt Posts: 10,413 Member
    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
    Noelv1976 Posts: 18,948 Member
    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
    danigoodloe Posts: 6 Member
    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
    Cherimoose Posts: 5,208 Member
    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
    tomatoey Posts: 5,446 Member
    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
    tallcloudy Posts: 5 Member
    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.
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