4 week plan to get rid off fat

[Brynhild73]

Hi there;

I just sorted this plan out so I cannot tell you about results yet.
The goal is to drop the level, currently at 17,8%.
I would appreciate it if someone sees something wrong to tell me. Suggestions are always welcome!

Mon/Wed/Fri

ab work (2 exercises 4x25)

Incline walking 30 mins (increasing steep and decreasing)


Tues/thurs

Circuit training (4 rounds)

flat/incline bench press
rows/lat pull down
Lateral Raises/military press
Triceps kick back/extensions
Squat/sumo squat
Leg curl/deadlift
Split squat/lunge

stretching at the end 10 mins

It usually takes me 45 mins. I take a short rest between circuits, just what it takes me to drop and grab a different barbell/db etc.

I try changing the exercises every week the latest.
and yes, the lowerbody is emphasized


I hope this is also useful for someone.

cheers

[clem]

what is your current body weight? how many reps are you doing per exercise? For cardio interval training is the best.. inclining/declining is decent but i prefer changing speed. For a circuit this is what i would like to see Flat Bench, Chin-ups assisted or not, Overhead press, Skull Crushers, Squat, Deadlift.. depending on your rep scheme and weight used this should be enough.. some times less is more.. also don't change the exercises just for the sake of doing it.. make sure you reap the benefits fully from a program sometimes changing reps, rest or anything can be enough change.. just 2 cents

*edit i would suggest using the main circuit 3 times/week..if theres is too much fat on your body you won't be able to see your abs anyway but still abs 2 days a week is plenty on top of this circuit*

[Brynhild73]

what is your current body weight? how many reps are you doing per exercise? For cardio interval training is the best.. inclining/declining is decent but i prefer changing speed. For a circuit this is what i would like to see Flat Bench, Chin-ups assisted or not, Overhead press, Skull Crushers, Squat, Deadlift.. depending on your rep scheme and weight used this should be enough.. some times less is more.. also don't change the exercises just for the sake of doing it.. make sure you reap the benefits fully from a program sometimes changing reps, rest or anything can be enough change.. just 2 cents

*edit i would suggest using the main circuit 3 times/week..if theres is too much fat on your body you won't be able to see your abs anyway but still abs 2 days a week is plenty on top of this circuit*

Hi Clem,

thank you for your response. body weight is 106 pds, i am 5'3 and the body fat is at 17,8% :S that's why i am trying to get rid off some of it. I think i shouldn't go anylower 15.
Tha abs show a little, at least the upper part, the problem is the hip area and the back of thighs.
reps range from 10-15. lower range for upper body and higher for legs. Regarding speed i do change speed, just a little taking into account I try a very steep incline, so I increase/decrease the speed accordingly.
I agree with you that intervals are best, i am going to include them fo the next two weeks.
Do you think the ab work is too much? Should I just do abs twice a week?

Thanks again

[clem]

Ok first off at 106 and 5'3 you don't need to lose any weight! im not sure how you are calculating your bf % but unless its in a dunk tank its prob not very accurate. I would suggest not worrying about that number. At 106lbs you need to put on some muscle, this will give you the fit look and will help reduce any fat on your body. For yourself i would suggest this program http://stronglifts.com/stronglifts-5x5- ... g-program/ it will help you build that muscle and trim the fat. You can do abs on the off days but I would suggest doing the program as designated.

*edit also make sure your eating enough to recover! check out that websites nutrition for advice. Even if you gained 10lbs you would still be at very healthy weight