Help me make fat loss program.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Jul 26, 2008 10:30 pm

Hey swans I really like your program but I really like this one also.

http://www.t-nation.com/readArticle.do?id=459276

Ah what should I do?

I'm just so confused with your program.

Like is it just circuit training?

What exercises should I do?

What is too much exercise for fat loss?

swanso5 · Post by **swanso5** » Sun Jul 27, 2008 3:48 am

CT's is great but i'm not sure how much the program did and how much the strict eating (can you do it?) and the supp's did though...

i didn't actually set out a program, just basic set ups that can be used

circuits are great

compound exercises only

the amount of exercise depends on how much you need to lose, calorie intake etc

i'd say choose one of the options from the article then i can set it up

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sun Jul 27, 2008 7:45 am

Monday

a1. Deadlifts
a2. Hang Cleans

b1. Bench Press
b2. Jump Lunges

c1. Bent Row
c2. Shoulder Press

Wednesday

a1. Squats
a1. DB Rows

b1. Puss Press
b2. Reverse Lunges

c1. Good Morning
c2. Squat press? Where are these on youtube? I can't find them anywhere.

Friday

a1. Stiff leg deadlifts
a2. Jump Squat

b1. Front squat push with press? Same as squat press
b2. Squat hold 10 seconds

c1. Pull Ups
c2. DB Bench

How is this? I need help with sets and reps still.

swanso5 · Post by **swanso5** » Sun Jul 27, 2008 8:18 pm

- it's better to pair upper and lower exercises
- no jump lunges, stay on the ground
- simply squat down and as you squat up press wt over head in one movement
- take out jump squats

exercises and sets and reps will depend on what option you go with

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sun Jul 27, 2008 8:36 pm

How are you suppose to push up 370lbs while squatting that?

Ok switch jump lunges with chins.

Switch jump squats with BB rows.

How about now?

swanso5 · Post by **swanso5** » Sun Jul 27, 2008 9:19 pm

you obviuosly won't use your squatting wt, use your shoulder press wt...

YOU NEED TO CHOOSE AN OPTION FROM THE FAT LOSS ARTICLE, until then i can't do anything

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sun Jul 27, 2008 10:01 pm

I am choosing an options some of those exercises are from the fat loss article.

swanso5 · Post by **swanso5** » Sun Jul 27, 2008 10:26 pm

that didn't make sense to me...you need exercises to fit the program not a program to fit around exercises

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Tue Jul 29, 2008 9:01 pm

Ok what if I did something like this.

Monday:

Deadlifts x 6
Rest short
BB Bench Press x 6
Rest short
Chin Ups x 6
Rest short
Hang Cleans x 6
Rest short
x 5 cycles

Tuesday:

Sprints

Wednesday:

Squats x 6
Rest
DB Row x 6
Rest
Pull Ups x 6
Rest
DB Should press x 6

x5 cycles

Thursday:

Sprints

Friday:

Back Squat x 6
Rest
Push Press x 6
Rest
BB Row x 6
Rest
Curls x 6

x 5 cycles

Saturday:

Sprints

Sunday:

Off

??????

swanso5 · Post by **swanso5** » Tue Jul 29, 2008 9:11 pm

i assume your going with the density-decrease rest one...you're using pretty big exercises so you may need to start at 60 - 90secs btw exercises...the rest has to be perfect though or it won't work as good...don't expect any pr's here either like chris is trying to do

- i'd go with db bench presses for now to even your pecs back up
- swap back squats to wed
- swap shoulder press for push press on wed then on fri put incline bench in place of push press
- do front squats on fri and swap curls (what???) for reverse lunges alternating lower/upper exercices
- if tyour doing this fat loss properly then cal's will need to be cut down and thereforw you won't be able to sprint all the time therefopre go to fat loss article and do the fat loss cardio from that
- sun can be off or optional easy peasy cardio

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Tue Jul 29, 2008 10:15 pm

-Yeah I didn't know what to put there so I just put curls.

-I'm really nervous about doing front squats. I have never done them before ever.

-So for cardio do like a 5 minute warmup on the bike or something then do sprints?

swanso5 · Post by **swanso5** » Wed Jul 30, 2008 1:10 am

front squats are easier

the cardio is detailed in the article

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Wed Jul 30, 2008 11:38 am

Well in your article it says 5 minutes of steady state cardio somewhere in your interval training.

swanso5 · Post by **swanso5** » Wed Jul 30, 2008 5:36 pm

i think it's this:

5min warm up
1min hard
2mins easy *cycles depend on the week...week do 3 and increase each week until at 6 week 4
5mins very easy....easier than easy interval
20mins at 50 - 60%
5min warm down

you'll have to check for sure though

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Wed Jul 30, 2008 8:00 pm

I'm looking at your program as well as these two.

http://www.t-nation.com/readArticle.do?id=459312

http://www.t-nation.com/readArticle.do?id=795366