anyone doing fat loss III

[ecua10]

I start monday for fat loss III. I would like to know how much weight did u start with for squats and deadlifts. and do u keep the weight consitent for all the sets?

[ToniL]

Hey, I'm back for a second dose of Fatloss (yes sick I am). The first few workouts will give you a baseline for the program. Everyone will start at different weights. I can squat some heavy weights but not 15 - 20 reps or in a giant set. I keep my weight light and focus on form (and getting to the next station without slipping in my sweat!). What I have for my weight in the first giant set is heavier for 12 reps than in the second giant set of 20 reps. The goal is to finish the sets with fatigue but not so fatigued you couldn't finish the sets. Good Luck!
Toni

[stingo]

I agree with Toni - it's a learning process as to what weights to use, because, as she said, you need to make it challenging, but not so challenging that you don't finish all the sets.

[Columbus_George]

I just completed Fat Loss III (and thus completing one years worth of the NROL "Lifter #1: Eternal Beginner" program). I made a mistake when I first started out Fat Loss III and went with too heavy weights on Workout A and ended up having to reduce weight each time I did "A" the first few times. I was so tired I could not go on to the 2nd giant set. I didn't have that problem with Workout B.

[Superset]

I'm just gettting start FL-III also (2nd week). To answer the original question, you won't really have time to change the weights in the middle of a giant set - the idea is to move quickly from one exercise to the next. Although "quick" is not exactly how I would describe those last couple of sets....

George - I just looked over your training log - nice job. I would like to know how effective this was for you, in terms of fat loss (we're similar age and starting BMI).

[Columbus_George]

It is tough for me to gauge how well Fat Loss III itself did for me. Part of the problem is during that time my diet wasn't in check. Overall though NROL has had positive effects on my body in terms of Fat Loss and increase in muscle. I mostly worked out 3 times a week doing NROL though and I think I really needed to add days of HIIT and work on my diet more.

I am also contemplating what to do next after a year of NROL.

[Superset]

That was like my experience with FL-I & II. I felt like I got in "better shape" overall but the fat loss was not spectacular. I'm hoping to do better in FL-III, as I've finally got my diet cleaned up (weighing and measuring, logging with Fitday) and I'm doing HIIT/cardio and more daily NEPA, and getting better sleep. So far so good, but we'll see how it goes in the next few weeks...