Hi
I'm tired of listening to trainer's different point of views and now I really want to know what should be done in order to cut out extra lose fat.
Ill be doing 30 minutes cardio and 1 hour strength, so I want to know should I be doing strength training with less weight and more repetition or less repetition with more weight?
And is 30mins cardio and 1 hour of stregth training are enough?
Im 82 kgs with 5"7 of height with lose flesh on the skin.
Any expert advice would be heartly appreciated!
Kunal Monga
Repetition or Weight? (Overweight + lose flesh)
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kunal.monga.13
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- Posts: 1
- Joined: Fri Mar 21, 2014 7:14 pm
Re: Repetition or Weight? (Overweight + lose flesh)
Try this.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bench press, 2 sets 10 reps
Bent over rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds
Use the smallest barbell on squats and bent over rows
Use the third smallest dumbbells on bench press, deadlifts and lunges.
Use the second smallest dumbbells on shrugs.
Every week add 5 seconds to planks, until you're doing around 1:30 seconds
Every 2 weeks increase the weight you're using, until you're lifting around 90-95% of max lifts.
In the long run less weight and more reps is rubbish. More weight and less reps is better and more challenging, but you don't need to end up going to failure as that's a waste of time and effort. If you end up consistently lifting to around 90-95% of failure, you'll be fine and setting yourself up for progress.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bench press, 2 sets 10 reps
Bent over rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds
Use the smallest barbell on squats and bent over rows
Use the third smallest dumbbells on bench press, deadlifts and lunges.
Use the second smallest dumbbells on shrugs.
Every week add 5 seconds to planks, until you're doing around 1:30 seconds
Every 2 weeks increase the weight you're using, until you're lifting around 90-95% of max lifts.
In the long run less weight and more reps is rubbish. More weight and less reps is better and more challenging, but you don't need to end up going to failure as that's a waste of time and effort. If you end up consistently lifting to around 90-95% of failure, you'll be fine and setting yourself up for progress.
Re: Repetition or Weight? (Overweight + lose flesh)
kunal.monga.13 wrote:Hi
I'm tired of listening to trainer's different point of views and now I really want to know what should be done in order to cut out extra lose fat.
Ill be doing 30 minutes cardio and 1 hour strength, so I want to know should I be doing strength training with less weight and more repetition or less repetition with more weight?
And is 30mins cardio and 1 hour of stregth training are enough?
Im 82 kgs with 5"7 of height with lose flesh on the skin.
Any expert advice would be heartly appreciated!
How many days a week will you be doing this?
Kunal Monga
Re: Repetition or Weight? (Overweight + lose flesh)
Strength training with less repetition and more weight.