fitness program to reduce bodyfat

A total body resistance (weight-training) workout, 2 or 3 times a week,
would be what you would want to preserve muscle while losing weight. Most
gyms have a circuit setup with machines that would help you accomplish this.
If you are more familiar with the various machines, you can simply go from
one to the other or use free weights -- barbells or dumbbells. If you are
working out at home, you can do with a set of dumbbells pretty much all you
need to do. It would not hurt to do some cardio, i.e., running, cycling or
at least walking, on those other days.

mack
austin

"Matt" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Any suggest a fitness program to reduce bodyfat.

currently losing abount 9.5lb month though change in diet (over the last 3
months), aim of excercise is thefore to reduce bodyfat (or put the other
way - preserve muscle!)

What would people recommend.

"Matt" <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Any suggest a fitness program to reduce bodyfat.

currently losing abount 9.5lb month though change in diet (over the
last 3 months), aim of excercise is thefore to reduce bodyfat (or put
the other way - preserve muscle!)

What would people recommend.

I've had success losing fat and keeping (even growing!) muscle with the
following routine:

Day:
1-shoulders
2-back
3-chest
4-biceps
5-triceps
6-squats
7-rest

each day, I do 1/2 hour of swimming, doing the weights first. I do 3 to 4
exercises, 3 to 4 sets each, around 4 to 7 reps. The 7 day cycle works fine
for me. If I miss a day, I don't make it up, but I do strive to get at
least chest and biceps done during the week.

over the past year, I've lost 50lbs and increased strength, but not a
phenomenal amount. For example, when I started, I was benching 185 for 4
reps. Now I'm up to 225lbs

I recently added squats when I switched to swimming for cardio. The
soreness doesn't bother me much when I swim!

I want to lose another 20lbs of fat and then I'll probablly cut down on the
cardio and go to a 4 day cycle.

This is my own tailored program btw.

Matt said:

Any suggest a fitness program to reduce bodyfat.

currently losing abount 9.5lb month though change in diet (over the last 3
months), aim of excercise is thefore to reduce bodyfat (or put the other
way - preserve muscle!)

What would people recommend.

Resistance training.

Increase your calorie intake to cover the energy you'll
expend in the gym, though, or you'll start losing weight
even faster and likely go into starvation mode, which will
eat muscle even if you're exercising, and your workouts
will suck because your energy level will go to the floor.

If you were only losing about 5 lbs/month, you could
probably start resistance training without a change
in diet, and get to about 10 lbs/month fairly safely.
That's with an average expenditure of 500 calories per
day in the gym, in addition to your normal daily activity.

--Blair
"And ask your doctor, too."

hellrazor said:

exercises, 3 to 4 sets each, around 4 to 7 reps. The 7 day cycle works fine
for me. If I miss a day, I don't make it up, but I do strive to get at
least chest and biceps done during the week.

over the past year, I've lost 50lbs and increased strength, but not a
phenomenal amount. For example, when I started, I was benching 185 for 4
reps. Now I'm up to 225lbs

If you want to build strength in a predictable fashion, try
increasing your reps by 1 or 2 per session until you hit
11 or 12, then add 5 lbs and go back to 5-6 reps and start
over again. Each time you drop reps the increased weight
feels heavy but doable. Don't be tempted to hurry it.
You're building something, not heaving it into the air and
hoping it stays up. Care with the layers in the middle
makes the top solid.

--Blair
"Okay...enough with the cake metaphors..."

Blair P. Houghton <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

hellrazor said:

exercises, 3 to 4 sets each, around 4 to 7 reps. The 7 day cycle works
fine for me. If I miss a day, I don't make it up, but I do strive to
get at least chest and biceps done during the week.

over the past year, I've lost 50lbs and increased strength, but not a
phenomenal amount. For example, when I started, I was benching 185 for
4 reps. Now I'm up to 225lbs

If you want to build strength in a predictable fashion, try
increasing your reps by 1 or 2 per session until you hit
11 or 12, then add 5 lbs and go back to 5-6 reps and start
over again. Each time you drop reps the increased weight
feels heavy but doable. Don't be tempted to hurry it.
You're building something, not heaving it into the air and
hoping it stays up. Care with the layers in the middle
makes the top solid.

--Blair
"Okay...enough with the cake metaphors..."

Usually I go to the higher weight just when I can do 5-6 reps. I usually
start with my heaviest after properly warming up and drop down until I can
do around 8 reps.