A Beginner Looking to Cut Fat

Training Beginners
1

So I wouldn’t say I’m new to weight lifting, I’ve been working out consistently for about 3 years, but have a lot to learn. I read through the Training for Newbies 1/2, and learned a lot.

This time last year I was 194lbs and pretty happy with how I looked/felt, and since have put on about 24lbs after some health problems.

I’ve been going to the gym about 3 times a week and doing moderate - light full body workouts followed by 30 mins of cardio, plus playing soccer once a week. I’m starting to get weight back off, but I’d like to speed up the process a little bit.

My goal weight is 190lbs, I’d like to put on some muscle, but I’m mostly concerned with cutting fat without loosing any muscle.

Any plan recommendations?

2

[quote]kosta44 wrote:

I’ve been going to the gym about 3 times a week and doing moderate - light full body workouts followed by 30 mins of cardio, plus playing soccer once a week. I’m starting to get weight back off, but I’d like to speed up the process a little bit.
Any plan recommendations? [/quote]

Do three days of heavy full body workouts, and do HIIT on the days inbetween. Also, what’s your diet look like? It will be the key factor to your weight loss, so you may need to make some changes there as well.

3

EDT is pretty ‘fun.’
http://www.T-Nation.com/free_online_article//edt_lose_the_fat_keep_the_strength

As well as this program:

http://www.T-Nation.com/free_online_article//destroying_fat_war_room_strategies_to_maximize_fat_loss

But diet is 80% key to fat loss as the above poster mentioned!

4

I wonder if older bodybuilder in back times followed these routines because they were ripped as …well like my avatar?

5

In my opinion my diets been pretty solid as of late, for about the last month or so. I’ve been following the “7 Habits of Highly Effective Nutritional Programs” about 85% of the time allowing about one cheat meal a week.

6

[quote]kosta44 wrote:
I’ve been following the “7 Habits of Highly Effective Nutritional Programs” about 85% of the time allowing about one cheat meal a week.

[/quote]
If you’ve actually been following the 7 habits, you’re eat at least 5 time a day, so 1 cheat a week would be 97% compliance.

7

Yeah sorry…I guess that wasn’t very clear. What I meant is I wasn’t totally in compliance with the plan about 15% of the time.

Meaning…I don’t always eat fruits and vegetables with every meal, but other than the weekly cheat meal, I’m satisfying the other 6 pretty consistently.

8

Oh and thanks for the suggestions mom-in-MD, I’m going to review those when I get back from the gym this afternoon.

Ninja is there a specific hit routine you like?

Last year I was doing this one:

5 minute warm up
30 sec high intensity
1 min low
45 sec high
1 min low
1 min high
1 min low
90 sec high
1 min low
60 sec high
1 min low
45 sec high
1 min low
30 sec high
5 min cool down

9

I like rowing machine hiit. I’ll normally do a 1 minute warm up, and the do 30/60 sprint/slow for however long I’m shooting for. The one you posted looks good too.

10

At one point I was 220 lbs without an once of muscle on me (back in high school). Then I decided I want to join the army. The biggest aid to fat loss is diet. Check out some of the articles and there is a common theme and a really good quote “you can’t out train a poor diet.”

I’m sure you can get much more feed back if you post your meals. As long as you have good intensity when you workout you will lose weight with proper nutrition.