Workout Fat Loss question

[JasonLeGree]

Ok, I Have been Working out for quite some time now, but I can not seem to lose any fat at all, at first i knew it was diet, so I have been eating very healthy lately, for about 2 weeks, i know i dont expect imediate results, most likely see it in a few monhts, but I was wondering how much and what type of cardio i should do

I do a specific program for weights.

Day 1 : Chest
Day 2 : Back
Day 3 : Off
Day 4 : Arms
Day 5 : Shoulders
Day 6 : Off
Day 7 : Legs
Day 8 : Off

And right now I am doing cardio every day for about 45min-1hr
Eliptical/Tredmill and or Biking

Any Suggestions would be appreciated.

[bigiz123]

first, let me tell you that you are lifting too little each day, try 3 full body workouts 3 days a week (monday, wednesday, friday) and try to keep the intensity up, and bear in mind that lifting weights has a small fat burning effect, plus having more muscle burns more calories.. as for cardio, forget the elliptical if you can, try either running on a treadmill/outside or stationary biking. both are better for building leg muscle.

[JasonLeGree]

well, let me post actual workout and tell me if i am still to little, I have been working out for a while, but i alwlays found i gained more strength when doing this specific type of workout, bear in mind that I am getting back into working out, not just begining, I use to lift quite heavy, and then work got me bogged down(lame excuse) but working 60hrs plus a week really mentally exhausts a person.

any who heres the program

Day 1 – Chest
Bench Press w/u w/u 8-10 6-8 5-7 8-10
Incline DB Press 6-8 4-6 8-10
Dips 6-8 6-8 6-8
Incline DB Flyes 8-10 6-8 5-7 10-12
Sit Ups 3 sets max
Leg Raises 3 sets max


Day 2 – Back
V-grip Pulldowns w/u w/u 8-10 6-8 5-7 8-10
One Arm DB Row 6-8 4-6 2-3
DB Shrugs 8-10 6-8 4-6 8-10
Cable Pullovers 8-10 6-8 10-12


Day 3 – OFF

Day 4 – Arms
Lying Tri Extensions w/u w/u 8-10 6-8 5-7 4-6 8-10
Overhead Ropes 8-10 6-8 5-7 10-12
Bench Crunches 3 sets max
DB Curls w/u w/u 8-10 6-8 5-7 10-12
Reverse Grip Curls 8-10 6-8 10-12
Rope Hammer Curl 8-10 6-8 4-6

Day 5 – Shoulders
Cleans 3 3 3
Alt DB Press w/u w/u 8-10 6-8 5-7 8-10
Upright Row 8-10 6-8 5-7
Rear Delt 8-10 6-8 5-7
Side Lat. DB Raises 8-10 6-8 5-7
Standing Calves 8-10 6-8 8-10 10-15

Day6 – OFF

Day 7 – Legs
Squat w/u w/u w/u 8-10 6-8 5-7 4-6 10-12
Hamstring Curls 6-8 4-6 8-10
Single Leg Press 6-8 5-7 8-10
Stiff Leg Dead Lifts 8-10 6-8 10-12

[swanso5]

go to a 3 day a week full workout plan doing squats, deadlifts, rows, bench presses and pull ups...do either squats or dead lifts for 4 x 6 to maintain strength and then do the other 4 exercises in a circuit for 2 - 3 sets of 10 each with 60 - 90secs between circuits...for 2 other days of the week do HIIT cardio and your done

[okieguy]

What's wrong with the eliptical?

[JasonLeGree]

i see, well, For now until the end of the month im sticking to this one, as per what best friend(personal trainer) said to do. But next program i try out full body workouts

[sameey70]

first, let me tell you that you are lifting too little each day, try 3 full body workouts 3 days a week (monday, wednesday, friday) and try to keep the intensity up, and bear in mind that lifting weights has a small fat burning effect, plus having more muscle burns more calories.. as for cardio, forget the elliptical if you can, try either running on a treadmill/outside or stationary biking. both are better for building leg muscle.

Depending on the resistance setting, ellipticals can offer very challenging leg work as well as upper body.

[Boss Man]

I'm interested about the comment regarding Exercise Bikes, bu8ilding Leg Muscle.

Compared ot treadmills, the upper bodyweight on any Exercise Bike is probably channelled into the seat / saddle, thereby not loadbearing most or all of the upper body weight onto the Legs.

Whereas with Treadmill it will get channelled into the Legs, via gravity, as the upper body compresses the Spine slightly, except during sleep, therefore if the upper body is causing some form of compression, to be in a standing or running position, must translate said compression of the weight onto the Legs to some degree, moreso than on an Exercise Bike.

[bigiz123]

I'm interested about the comment regarding Exercise Bikes, bu8ilding Leg Muscle.

Compared ot treadmills, the upper bodyweight on any Exercise Bike is probably channelled into the seat / saddle, thereby not loadbearing most or all of the upper body weight onto the Legs.

Whereas with Treadmill it will get channelled into the Legs, via gravity, as the upper body compresses the Spine slightly, except during sleep, therefore if the upper body is causing some form of compression, to be in a standing or running position, must translate said compression of the weight onto the Legs to some degree, moreso than on an Exercise Bike.

maybe im just putting personal experience on others, but i used the elliptical at one point to the almost max resistance, but never really got the burn i wanted (calorie wise i did, but it didnt feel difficult), so i switched to running/biking. maybe the stationary bike i use is different from others out there but it really works legs (something i am not used to), which is why i suggest it

[swanso5]

elliptical's don't allow you to carry your own bodyweight which will obviuosly make it harder...try training on an elliptical for 1km aiming for your best time than try and match it on the track and you'll see the difference

[Boss Man]

I see where you're coming from Bigiz, though next point would be, you're referring in your first post, to Exercise Bikes helping you build muscle, in the second one you say they really get worked, which could very well be you describing two different reactions, to the one thing, in which case, I would probably plump for the working them thing, rather than the building them theory.

I know the kind of thing you're talking about with E B's, and I've experienced, what is probably a slight cross between Lactic Acid buildup, and Oxygen depletion in the Leg muscles.

I have never known an Exercise Bike it to assist me in Leg development at all.

That isn't to say it's impossible, but from esperience, I don't think that's what's happens when you do it, unless you cycle really hard on a high setting, but at that point, you'd need pretty solid Leg devlopment anyway, so as not to cycle at high levels, and only be physically capable, of doing something mildly pointless, like a moderate walking speed.

[swanso5]

exercise bikes won't make you're legs smaller anyway like other cardio might

[Boss Man]

True enough, because upper body weight is not loadbearing on the Legs, therefore resistance work done by the Legs, from most Cardio types is reduced.

That's how I'd personally look at it anyway.