My fat-loss workout schedule

Hellrazor wrote:
> I started this past Monday, and it's going very well so far. The
> cardio was killing me in the beginning, but this Friday, my last
> cardio workout felt fantastic. What's missing in my workout is lower
> body. I'm not going to worry about it until I've shed off the fat.
> All my cardio sessions are high intensity.
>
> Monday: back, cardio 40 mins
> Tuesday: chest, cardio 40 mins
> Wed: biceps, cardio 40 mins
> thur: triceps, cardio 40 mins
> Fri: shoulders, cardio 40 mins
> Sat, Sunday: off
>
> Depending on how I progress, I may add squats on Saturdays.
>
> Another thing I decided to do was not weigh myself every day I'm at
> the gym.. I'm going to do it on a monthly basis.
>
>
> just wanted to share

What npne said is right on the money. Cardio isn't what burns the fat, but
rather consuming under your daily caloric requirements.

Forgetting CV health benefits for a moment, and just looking at weight loss,
you could:

A: Keep eating at a level that maintained your weight and add cardio that
burns 500 kcal per day, while eating the same.

or

B: Eat 500 kcal less per day and skip the cardio.

The weight loss results would be similar in both examples. There is an
additional benefit from post workout calorie burn with the cardio, but
according to Lyle, that's only 10 - 15% over the next 12 hrs. So, if you
burned 500 doing the cardio, you'll burn an additional 50+. Not much
considering. FWIW, the post workout calorie burn is much greater from
weight training than with cardio. Lyle said how much at one time but I
forgot. It was significantly more.

The misconception by most people is that cardio produces the weight loss.
It doesn't. Burning more calories than you consume does. I see people that
are cardio junkies at my gym that have been there for years, and still weigh
the same. One gal in particular has been coming for three years and must be
260 lbs. She does the elliptical for an hour a day, but her weight never
changes. In fact, she's fatter than she was three years ago. Her problem
is that she simply increases her calorie consumption when she does her
cardio, therefore simply maintaining her weight.
--
-Larry
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"Hellrazor" <jorge.RemoveThis@another-world.com> wrote in message
news:Xns95DF77A95804Bjorgeanotherworldcom@24.71.223.159...
> I started this past Monday, and it's going very well so far. The cardio
> was killing me in the beginning, but this Friday, my last cardio workout
> felt fantastic. What's missing in my workout is lower body. I'm not going
> to worry about it until I've shed off the fat. All my cardio sessions are
> high intensity.
>
> Monday: back, cardio 40 mins
> Tuesday: chest, cardio 40 mins
> Wed: biceps, cardio 40 mins
> thur: triceps, cardio 40 mins
> Fri: shoulders, cardio 40 mins
> Sat, Sunday: off
>
> Depending on how I progress, I may add squats on Saturdays.
>
> Another thing I decided to do was not weigh myself every day I'm at the
> gym.. I'm going to do it on a monthly basis.
>
>
> just wanted to share

Exercise by itself is an inefficient way to reduce fat. Caloric restriction
by about 500 calories a day, accompanied by resistance training, increased
protein consumption as a percentage of daily food intake, and cardio for 30
mins twice a week is the surest way to lose fat.
 >> Stay informed about: My fat-loss workout schedule 

Hellrazor wrote:
> I started this past Monday, and it's going very well so far. The
cardio
> was killing me in the beginning, but this Friday, my last cardio
workout
> felt fantastic. What's missing in my workout is lower body. I'm not
going
> to worry about it until I've shed off the fat.
..
Exactly, why do all newsgroups have to be fat farms?
 >> Stay informed about: My fat-loss workout schedule 

"npne" <npne RemoveThis @nowhere.net.cz> wrote in
news:ywfGd.119817$K7.100254@news-server.bigpond.net.au:

>
> "Hellrazor" <jorge RemoveThis @another-world.com> wrote in message
> news:Xns95DF77A95804Bjorgeanotherworldcom@24.71.223.159...
>> I started this past Monday, and it's going very well so far. The
>> cardio was killing me in the beginning, but this Friday, my last
>> cardio workout felt fantastic. What's missing in my workout is lower
>> body. I'm not going to worry about it until I've shed off the fat.
>> All my cardio sessions are high intensity.
>>
>> Monday: back, cardio 40 mins
>> Tuesday: chest, cardio 40 mins
>> Wed: biceps, cardio 40 mins
>> thur: triceps, cardio 40 mins
>> Fri: shoulders, cardio 40 mins
>> Sat, Sunday: off
>>
>> Depending on how I progress, I may add squats on Saturdays.
>>
>> Another thing I decided to do was not weigh myself every day I'm at
>> the gym.. I'm going to do it on a monthly basis.
>>
>>
>> just wanted to share
>
> Exercise by itself is an inefficient way to reduce fat. Caloric
> restriction by about 500 calories a day, accompanied by resistance
> training, increased protein consumption as a percentage of daily food
> intake, and cardio for 30 mins twice a week is the surest way to lose
> fat.
>
>
>

Oh I'm doing that as well alright (calorie restriction)... I lost 40lbs
last year so I'm very much in tune with what works for me
 >> Stay informed about: My fat-loss workout schedule 

> >
>
> Oh I'm doing that as well alright (calorie restriction)... I lost 40lbs
> last year so I'm very much in tune with what works for me

Where did the other 12 pounds go? Christmas binge eating?
 >> Stay informed about: My fat-loss workout schedule 

"npne" <npne.DeleteThis@nowhere.net.cz> wrote in news:fmmGd.120329$K7.54613@news-
server.bigpond.net.au:

>> >
>>
>> Oh I'm doing that as well alright (calorie restriction)... I lost 40lbs
>> last year so I'm very much in tune with what works for me
>
> Where did the other 12 pounds go? Christmas binge eating?
>
>
>

you bet!!
 >> Stay informed about: My fat-loss workout schedule 

"Hellrazor" <jorge RemoveThis @another-world.com> wrote in message
news:Xns95DF77A95804Bjorgeanotherworldcom@24.71.223.159...
>I started this past Monday, and it's going very well so far. The cardio
> was killing me in the beginning, but this Friday, my last cardio workout
> felt fantastic. What's missing in my workout is lower body. I'm not going
> to worry about it until I've shed off the fat. All my cardio sessions are
> high intensity.
>
> Monday: back, cardio 40 mins
> Tuesday: chest, cardio 40 mins
> Wed: biceps, cardio 40 mins
> thur: triceps, cardio 40 mins
> Fri: shoulders, cardio 40 mins
> Sat, Sunday: off
>
> Depending on how I progress, I may add squats on Saturdays.
>
> Another thing I decided to do was not weigh myself every day I'm at the
> gym.. I'm going to do it on a monthly basis.

You could combine back and biceps, chest and triceps into 2 workouts, and
free up 2 sessions for lower body work - squats are a good start.

With your cardio - what sort of perceived effort is 'high intensity'? If you
mean you're doing pretty much max efforts every time, so you can't sprint
much at the end of your cardio, and you have to push yourself to keep going,
then you probably want to back off a little bit, or at least watch what your
body's saying - as you get fitter, that sort of effort several times a week
is a bit much. If it's anything much back from max efforts (say below 95%
perceived effort) then it'll be fine, though.

Bear in mind that no amount of work is going to take fat off you if you then
turn round and eat loads more to compensate - get an idea of how many
calories you're eating, if your weight loss isn't where you want it to be,
then take some out.

I assume you've discovered how good endorphins are

Peter
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"Peter Allen" <peteronusenet DeleteThis @hotmail.com> wrote in
news:csdkvc$4sr$1@newsg1.svr.pol.co.uk:

> "Hellrazor" <jorge DeleteThis @another-world.com> wrote in message
> news:Xns95DF77A95804Bjorgeanotherworldcom@24.71.223.159...
>>I started this past Monday, and it's going very well so far. The
>>cardio
>> was killing me in the beginning, but this Friday, my last cardio
>> workout felt fantastic. What's missing in my workout is lower body.
>> I'm not going to worry about it until I've shed off the fat. All my
>> cardio sessions are high intensity.
>>
>> Monday: back, cardio 40 mins
>> Tuesday: chest, cardio 40 mins
>> Wed: biceps, cardio 40 mins
>> thur: triceps, cardio 40 mins
>> Fri: shoulders, cardio 40 mins
>> Sat, Sunday: off
>>
>> Depending on how I progress, I may add squats on Saturdays.
>>
>> Another thing I decided to do was not weigh myself every day I'm at
>> the gym.. I'm going to do it on a monthly basis.
>
> You could combine back and biceps, chest and triceps into 2 workouts,
> and free up 2 sessions for lower body work - squats are a good start.
>
> With your cardio - what sort of perceived effort is 'high intensity'?
> If you mean you're doing pretty much max efforts every time, so you
> can't sprint much at the end of your cardio, and you have to push
> yourself to keep going, then you probably want to back off a little
> bit, or at least watch what your body's saying - as you get fitter,
> that sort of effort several times a week is a bit much. If it's
> anything much back from max efforts (say below 95% perceived effort)
> then it'll be fine, though.
>
> Bear in mind that no amount of work is going to take fat off you if
> you then turn round and eat loads more to compensate - get an idea of
> how many calories you're eating, if your weight loss isn't where you
> want it to be, then take some out.
>
> I assume you've discovered how good endorphins are
>
> Peter
>
>
>

Yes, I'm watching what I eat. I'm not really watching the carbs/protein/fat
proportion though nor am I counting every calorie that I consume. The
amount of food that i consume is based on past trial and error. Diet
consists mostly of good carbs, vegetables, fruits, milk, chicken and tuna.
Lean beef and eggs once in a while


Regarding my cardio, I'm hitting around 170 to 175 bpm with 10 minutes left
of my workout. I'm 29, and weigh 225. I am not really concerned about
overdoing it. I find the opposite effect where I feel like I have more
energy at every subsequent cardio session. love those endorphines

I've thought about combining chest-tris/back-bis, but this adds another 30-
40 minutes to my workout, and I'm already there for 1 to 1 and a 1/2 hours.
I'm quite happy with doing one body part per day while I cut fat. I really
hate doing cardio with sore legs, and I'm reasonablly proportionate
(strengthwise as well) with my lower body, so I am not overly for now.

I don't really have a target weight. My results are based on what I see on
the mirror! I guess my goal is to see my abs, and as I get closer to this
goal I'll decrease my cardio workouts.

Even when I have cut all the fat, I'd like to continue increasing my cardio
performance so I'll probablly end up doing 10 minutes or so of true HIIT.
 >> Stay informed about: My fat-loss workout schedule 

"Hellrazor" <jorge.RemoveThis@another-world.com> wrote in message
news:Xns95E06CA34C257jorgeanotherworldcom@24.71.223.159...
>
> Regarding my cardio, I'm hitting around 170 to 175 bpm with 10 minutes
> left
> of my workout. I'm 29, and weigh 225. I am not really concerned about
> overdoing it. I find the opposite effect where I feel like I have more
> energy at every subsequent cardio session. love those endorphines

Just giving us a heart rate isn't that helpful - would be better if we knew
your max and maybe resting rates, but really perceived effort will usually
do. But if you're feeling consistently better you aren't likely to be
running into trouble in the near future.

> I've thought about combining chest-tris/back-bis, but this adds another
> 30-
> 40 minutes to my workout, and I'm already there for 1 to 1 and a 1/2
> hours.
> I'm quite happy with doing one body part per day while I cut fat. I really
> hate doing cardio with sore legs, and I'm reasonablly proportionate
> (strengthwise as well) with my lower body, so I am not overly for now.

I didn't mean do all your back exercises and all your bicep exercises in one
session (and there's probably a fair bit of cross-over anyway), I meant cut
some of the back exercises and some of the bicep exercises so you can do
both in a session without having to extend your workout. There's really only
so many muscles there, it doesn't take that many exercises to work them.

I do take your point about cardio with sore legs - weights and long slow
distance work mix OK, but you're doing fairly hard cardio, which just
doesn't mix with leg weights without a long gap. However, bear in mind that
outside the weights room almost any time you need to produce power, be
explosive, be strong, then most of it comes from the legs, arse and back.

Peter
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"Peter Allen" <peteronusenet DeleteThis @hotmail.com> wrote in
news:cseqht$n2s$1@newsg4.svr.pol.co.uk:

> "Hellrazor" <jorge DeleteThis @another-world.com> wrote in message
> news:Xns95E06CA34C257jorgeanotherworldcom@24.71.223.159...
>>
>> Regarding my cardio, I'm hitting around 170 to 175 bpm with 10
>> minutes left
>> of my workout. I'm 29, and weigh 225. I am not really concerned about
>> overdoing it. I find the opposite effect where I feel like I have
>> more energy at every subsequent cardio session. love those
>> endorphines
>
> Just giving us a heart rate isn't that helpful - would be better if we
> knew your max and maybe resting rates, but really perceived effort
> will usually do. But if you're feeling consistently better you aren't
> likely to be running into trouble in the near future.

I don't know what my max rate would be.. I know that when I get to 175, I
am seriously gasping and I have to slow down a bit if I want to continue.
My resting heart rate is around 55 to 60.


>
>
> I didn't mean do all your back exercises and all your bicep exercises
> in one session (and there's probably a fair bit of cross-over anyway),
> I meant cut some of the back exercises and some of the bicep exercises
> so you can do both in a session without having to extend your workout.
> There's really only so many muscles there, it doesn't take that many
> exercises to work them.

That's a good point. I'll take it into consideration.

>
> I do take your point about cardio with sore legs - weights and long
> slow distance work mix OK, but you're doing fairly hard cardio, which
> just doesn't mix with leg weights without a long gap. However, bear in
> mind that outside the weights room almost any time you need to produce
> power, be explosive, be strong, then most of it comes from the legs,
> arse and back.
>
> Peter
>
>
>

As I get closer to my goal, I'll incorporate legs more and more, but
right now I'm really on a roll.


Thanks for the pointers.
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"Hellrazor" <jorge DeleteThis @another-world.com> wrote in message
news:Xns95E0A9AFD5AB4jorgeanotherworldcom@24.71.223.159...
> "Peter Allen" <peteronusenet DeleteThis @hotmail.com> wrote in
> news:cseqht$n2s$1@newsg4.svr.pol.co.uk:
>
>> "Hellrazor" <jorge DeleteThis @another-world.com> wrote in message
>> news:Xns95E06CA34C257jorgeanotherworldcom@24.71.223.159...
>>>
>>> Regarding my cardio, I'm hitting around 170 to 175 bpm with 10
>>> minutes left
>>> of my workout. I'm 29, and weigh 225. I am not really concerned about
>>> overdoing it. I find the opposite effect where I feel like I have
>>> more energy at every subsequent cardio session. love those
>>> endorphines
>>
>> Just giving us a heart rate isn't that helpful - would be better if we
>> knew your max and maybe resting rates, but really perceived effort
>> will usually do. But if you're feeling consistently better you aren't
>> likely to be running into trouble in the near future.
>
> I don't know what my max rate would be.. I know that when I get to 175, I
> am seriously gasping and I have to slow down a bit if I want to continue.
> My resting heart rate is around 55 to 60.

Probably not much higher than 175, then. You could test it if you really
want to know: but sounds like you're doing proper work anyway, so it's not
necessary.

Peter
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Hellrazor <jorge.DeleteThis@another-world.com> wrote in
news:Xns95E06CA34C257jorgeanotherworldcom@24.71.223.159:

> I've thought about combining chest-tris/back-bis, but this adds
> another 30- 40 minutes to my workout, and I'm already there for 1 to 1
> and a 1/2 hours.

Compound Multi-Joint Excercises (ditch Isolation) + High Intensity Interval
Training and you will save at least 20-30 minutes a session - but if you're
enjoying what you're doing ... go for it.

The Compound Exercises often mirror more natural movements and you are less
likely to strain a tendon or something.. OTOH the HIIT is more likely to
make you keel over but you seem to be enjoying your cardio anyway

More on HIIT...

http://www.stumptuous.com/fartlek.html
http://www.wsu.edu/~strength/hiit.htm
http://www.sportsci.org/jour/0101/cf.htm
http://www.exrx.net/FatLoss/HIITvsET.html
 >> Stay informed about: My fat-loss workout schedule